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emoticon After a binge or over-indulgent day, what are some things you do to get back on track? emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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7/2/14 4:28 P
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25 Ways to Get Back on Track Today

Don't Give Up on Your Goals!

-- By Nicole Nichols, Fitness Instructor & Health Educator

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress

8. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Rack up those SparkPoints! You earn them for every healthy task you do on the site—talk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Re-start your SparkPeople program. Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions. It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!

www.sparkpeople.com/resource/motivat
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n_articles.asp?id=1062


"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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7/2/14 4:24 P
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Diet 911: After You Overeat

What to do after you've blown your calorie budget:

By Daphne Sashin
WebMD Feature

Reviewed by Brunilda Nazario, MD

Let’s face it: Everyone blows his or her calorie budget every now and then.

But you can forget that old saying, “a moment on the lips, forever on the hips." You can get your eating back on track. Here's how.
First, Relax



You need some perspective.

You need to eat 3,500 calories to gain one pound of body fat. One unplanned treat -- a slice of cake, some fries, or even a rich meal -- probably won't make a major difference on the scale.

“We call these ‘taking timeouts,’ and we all take them,” says San Antonio nutrition consultant Rebecca Reeves, RD. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow.”

The goal is to not make a habit of it.

“Most people overeat somewhere between 500 and 1,500 calories every single day,” says cardiologist Allen Dollar, MD, assistant professor of medicine at Emory University in Atlanta.



Don't Give Up

Too many dieters throw in the towel after a splurge, says Kathleen M. Laquale, PhD, a nutritionist and athletic trainer.

“You may feel defeated and say, ‘Oh, I blew my diet … and the heck with it,” Laquale says.

“When you do overindulge, don’t be self-deprecating. You overeat for one day; let’s get back on track again. Let’s be more conscious of our portion sizes the next day.”



Cut Back a Bit, But Not Too Much

Don't try to make up for the extra calories by skipping meals the next day. That just leaves you hungry.

Instead, cut back throughout the day with a series of small meals packed with fruits and vegetables. Their fiber will help you feel full, says Joan Salge Blake, RD, clinical associate professor at Boston University.
Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
Mid-morning snack: a piece of fruit and an ounce of low-fat cheese
Lunch: a big salad with lean protein such as fish or chicken, or a whole wheat pita pocket with lettuce and tuna or turkey
Afternoon snack: a cup of vegetable soup and an orange
Dinner: a piece of fish and plenty of vegetables



Skip the Scale

After a feast, you may weigh more. That’s not because you gained body fat, but because of water retention from extra salt that was in the food you ate.

So don't weigh yourself. Salge Blake tells her clients to weigh themselves on Fridays, when they’re likely to weigh their lowest, since people tend to overindulge more often on the weekends than on weekdays.



Stick to Your Normal Exercise Routine

Exercise is a good idea. But don't do a mega-workout to try to burn off all the calories you just ate.

“If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can’t exercise,” Laquale says.



Track What You Eat

Set a goal for your daily calories, and write down what you eat. That helps you stay aware of what you’re eating, Dollar says.

"You have to be conscious every time your hand goes from a plate to your mouth.”
www.webmd.com/diet/features/what-to-
do
-after-overeating


"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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6/3/14 12:42 A

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Very true and that is what I do.

Dorothy





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6/2/14 10:43 P
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Yes it`s best to stick to natural things. As far as I know, wheat has never been a problem for me. Some people have a lot of problems with dairy but I really LOVE cheese & Greek yogurt. Ironically I don`t care for the taste of milk much. I may give Almond milk a try soon.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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I don't eat wheat because it caused allot of problems with me and I rather not have that types of problems. As for the artificial sugars I don't do them because they make me crave foods that I don't need or want. Plus the stuff like truvia makes me run to the bathroom, and I do mean run. emoticon

Dorothy





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6/2/14 2:10 P
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I just want to add that my 3 day experiment was just my personal experience. I just wanted to know how my body would react. Everyone is different. Everyone`s body is different & everyone body reacts differently to different things.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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6/2/14 11:54 A
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I did a mini experiment for 3 days. I found a few packs of Crystal Light that I purchased a while back. Every afternoon I drank one pack in 16 oz. of water with my afternoon snack. I haven`t had any sweet drinks in quite some time so it tasted extremely sweet to me. I began craving something salty. Day 2 and 3 I did the same thing but I didn`t get any cravings.
I think my cravings on day 1 were triggered by my past association of eating something salty with something sweet more so than the sugar free drink.

Edited by: PURPLEPEONY at: 6/2/2014 (22:45)
"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/31/14 10:27 P

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I do that only when it gets real cold here in Florida which does happen but not like it does in the north.

Dorothy





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Since the weather started warming up I`ve been eating a lot of cold pasta salads (I usually get the whole wheat, high fiber pasta) and I find myself wanting to snack more often. In the winter and cooler weather I usually eat something heartier like soups or stews. Even though the serving of pasta salad & the soup is about the same, after I eat the pasta salad I find myself hungry again very quickly. I think I`m going start making soups again and limiting my pasta intake because I don`t want it to start hindering my weight loss. Does this happen to anyone else?

emoticon Do you find yourself hungry again very quickly after eating carb heavy foods like bread or pasta? emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/31/14 1:00 A
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Wow it`s interesting how once we start eating healthier our senses start getting more intense. Since I started avoided fried foods the smell and taste of deep fried foods like fried chicken (which used to be a favorite) now make me nauseous.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/30/14 10:48 P

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There is one thing that I have noticed is that when I am in the bread section that I can smell the yeast and it smells spoiled and I think that is from not eating grains and now my system is clean from it and now can smell it and it turns my stomach. But they put other things in the same section as the bread so I have to go there if I want that other product. emoticon

Dorothy





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5/30/14 7:04 A
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Yes, smells can definitely trigger food cravings. Last week my neighbors were grilling on their charcoal grill and the smell made me crave food on the bbq. Every time I go to the movies the smell of popcorn lures me to the concession stand and I avoid the entire north side of our mall because the smell of the Cinnabons is much stronger that my willpower!


emoticon Dorothy! emoticon



"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/30/14 12:50 A

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It is usually triggered by smells and since my husband passed those smells are not around as much as they were when he was alive. Still have to deal with my son and what he brings home. That would be fast foods like french fries.,

Dorothy





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5/29/14 9:55 A
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emoticon What are some of your binge food triggers? emoticon


I`m a believer in all things in moderation but I`ve also began to realize there are a few foods that I need to be cautious around. Some of my binge foods are potato chips, mixed nuts, pasta and even though I`ve never been a big sweet eater, some pastries. Once I start eating them it`s hard for me to control my portions.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/29/14 9:46 A
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@ DJ4HEALTH

I think that`s why I stopped drinking my tea , because I ran out of Ceylon cinnamon. It is TRUE cinnamon (do a search, the health benefits are amazing) and it`s hard to find here so I usually buy it online. Swanson vitamins sells a good quality one at a very good price so I`ll probably order more from them. I really do think this tea help a lot in the beginning of my journey. It definitely curbed my appetite & kept me regular (TMI emoticon ). Be sure to drink it upon rising in the morning on an empty stomach to get the full benefits. Once I start drinking it again I`ll update on my results! emoticon

Edited by: PURPLEPEONY at: 5/29/2014 (09:47)
"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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Thanks and will have to get ceylon tea so that I can try that too.

Dorothy





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5/28/14 11:51 P
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I love ginger tea!

I have an ayurvedic weight loss tea that I used to drink last year that really works. I need to start drinking it again. Here`s the recipe:
1tsp Ceylon cinnamon, 1 tsp organic raw honey, a pinch of cayenne, a slice of fresh ginger and the juice of 1/2 lemon.
Put all the ingredients EXCEPT honey in a cup of boiling water and let it steep at least 5-7 minutes. When water cools slightly add honey. Stir well, remove ginger slice & drink while its warm on an empty stomach upon rising in the morning.
* boiling water destroys enzymes in honey so use warm water
According to ayurveda this boosts your metabolism, helps your body to release fat and cleanses your liver giving you lots of energy.

emoticon emoticon emoticon emoticon emoticon emoticon


"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/28/14 11:36 P

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ginger tea will do that too and with allot less calories too. Just get fresh ginger and cut it into small pieces and then put a tea bag in and pore hot water in and let it steep and then add your sweetener to taste and enjoy. For the ginger that always goes bad you can plant it in a container and then you have it all the time and it will not spoil like it does in the fridge. I have done that over five years ago and had to get them in a bigger pot and and now I have two pots with ginger in and they are growing again.

Dorothy





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5/28/14 11:39 A

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I don't like diet drinks of any kind, so I don't drink them. The only thing I drink is 7 up because its good for settling the tummy and that is once in a blue moon.

Today is the beginning of the rest of my life.

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I don`t like Truvia or Monkfruit either emoticon Stevia is ok. I do chew sugarless gum and occasionally I snack on sugar-free Jello . I know many people that have lost 100`s of lbs. drinking sugar-free drinks daily so I guess that proves that everyone is different and what works for one person may not for another.

emoticon emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/28/14 1:14 A

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They used to have Crystal light that had natural sugars in but they changed it to truvia and that made me run to the bathroom. So I gave it up all together. As for splenda and the other artificial I don't like the taste of it and it also made me eat all the time.

Dorothy





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5/27/14 11:14 P
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emoticon Dorothy,
I`ve never been crazy about the taste of sugar-free drinks and I`m glad of that but I went from drinking 3 or 4 cases of Sundrop per week so I would occasionally flavor my water with a tiny bit of Crystal Light. Unlike most people I absolutely hate the aftertaste of Splenda and NutraSweet tastes ok but it would give me migraine headaches. Thank goodness it never gave me cravings. I guess everyone is different. I only drink water, coffee and tea now.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/27/14 11:01 P

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It does me and that was one of the reasons that I stopped drinking it and then after I had been off soda for over a month and tried to drink one it tasted nasty and I thought I got a bad can but then I got another one and it tasted the same as the one I tried to drink so I just stopped drinking it all together. Do not miss it either.

Dorothy





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emoticon Does diet soda make you hungry or increase sugar cravings? emoticon


I read an article that states that diet drinks increase sugar cravings & make you hungry but today on the news a new study shows that diet drinkers lost more weight over a long period of time

I used to drink Crystal Light a few times a week when I started my weight loss journey but I don`t recall any increased cravings. If anything it waned my craving for a sugary drink. Now I very rarely drink sugar-free drinks but if I began craving something sugary to drink I`ll gladly grab one.

WHAT`S YOUR EXPERIENCE WITH DIET DRINKS? Do they cause cravings?

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/27/14 4:02 P
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@ PUMPKINHEAD29

emoticon I try to drink water to make sure I`m really hungry too!

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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@ BOCCATAGHNA1955

emoticon

I agree with that philosophy as well. I definitely believe in eating anything you want in moderation!

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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To curb hunger cravings I may be having, I drink an 8 oz glass of water and then wait 20 minutes. If I am still hunger after the time is up I will get a small healthy snack to tide me over until meal time. 9/10 I was just thirsty and the hunger craving leaves after drinking the water emoticon

"I can do all things through Christ who strengthens me." Phillipians 4:13

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5/27/14 11:39 A

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I handle treats and temptations from family and friends by giving into them and making up for it later. A little bit of what you fancy does you good as long as you know how to keep in control, but when I lose it, I really lose it lol.

Today is the beginning of the rest of my life.

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5/25/14 9:59 P

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emoticon emoticon emoticon

Dorothy





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5/25/14 8:48 A
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emoticon Dorothy!
emoticon

Unfortunately the apple fritter won this time. At least I learned that it`s a trigger food for me so I can just avoid them completely in the future.

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/24/14 9:50 P

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emoticon emoticon emoticon

Dorothy





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5/24/14 10:13 A
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emoticon BINGE TRIGGER FOOD!!!!!! emoticon

Yesterday my mom brought ds a box of fresh from the bakery apple fritters. There were 6 in the box. I told her to take 1 for her and 1 for my dad. Ds and I had one after dinner yesterday, so now there are 2 left. All night I have been dreaming (literally) about those apple fritters. They are definitely a binge trigger food for me. If they were mine I`d throw them away but mom gave them to ds. I`m going to tell mom to only buy him 1 next time.

My son is a healthy weight and even though I try to teach him moderation and portion control I do give him an occasional treat because I want him to have a positive relationship with food. I want him to eat healthy food but also realize that an occasional indulgence is ok. Each apple friitter is 360 calories!

emoticon How do you handle food temptation from family & friends ? emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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5/23/14 3:29 P
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Tips For Staying On Track: MEMORIAL DAY WEEKEND

Whatever your plans may be this weekend, remember this. This is a lifestyle, not a diet. Choose healthy, use portion control, and keep your eye on the prize and you can't go wrong.

Here are some tips for any given holiday:

1) Limit alcohol to 1 to 2 servings at the most. Make sure to dilute your alcoholic beverage with a bit of water for added reduction of calories

2) Bring a couple of Ziplocks filled with nutritional snacks. Trail mix, nuts, raisins, grapes, Kashi bars are just some of many great choices.

3) Hold a glass of water in your hand and sip your water a little at a time while mingling or standing around at the appetizer table.

4) Don't fill up on a lot of appetizers. Treat yourself to one or two so you do not feel deprived, but have a limit in mind beforehand. Save your calories for the main course. Do make wise choices and focus on selecting things that are good for you like fruits and veggies.

5) Keep yourself busy. Make it about the people you're seeing. Socialize, mingle, help out in the kitchen, play with children. Make it a feed-your-soul kind of day!

6) Memorial Day Weekend is the perfect time to enjoy SO MANY healthful foods prepared in a summery way! GRILLING TIME IS HERE! Enjoy your favorite veggies on the grill. Brush on some Low-Calorie Marinade or Dressing on them. Have some nice shrimp on the Barbe! Get creative. The trick is to plan ahead and create a dish that you will thoroughly enjoy while still eating healthy at the same time!

7) Keep your exercise appointments with yourself throughout the weekend. This will help to keep you mindful, motivated, and on track. It will also keep your metabolism working efficiently throughout the holiday festivities

8) Make your earlier meals of the day lighter and reserve more calories than usual for the holiday meal

The whole point is to do everything possible to set yourself up to succeed and continue to make progress.


"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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BOCCATAGHNA1955's Photo BOCCATAGHNA1955 Posts: 907
5/22/14 8:55 A

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A brilliant mantra. I go from day to day wondering what is going to happen next and just take things as they come. I know that God is with me whatever I do, and yes I will lose that weight come what may.

Today is the beginning of the rest of my life.

Marie


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5/21/14 11:40 A
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emoticon emoticon

This is my mantra:

"I Can Do All Things Through Christ Who Strengthens Me"
Philippians 4:13


"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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BOCCATAGHNA1955's Photo BOCCATAGHNA1955 Posts: 907
5/21/14 10:56 A

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PURPLEPEONY I have done the same thing. It's hell, but I got back in control and lost a pound. Don't beat yourself up - IT GETS BETTER.

Today is the beginning of the rest of my life.

Marie


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BENE38464's Photo BENE38464 SparkPoints: (4,764)
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Thats the way to do it!!!!! emoticon

Bene38464


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DJ4HEALTH's Photo DJ4HEALTH Posts: 39,825
5/20/14 11:53 P

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emoticon

Dorothy





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Day 2 binge FREE! God is good! emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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emoticon emoticon

Edited by: PURPLEPEONY at: 5/20/2014 (09:40)
"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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@PURPLEPEONY...I hate to say I told you so, but...I told you so!!!!!!!!!!!!!!

WTG!

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I have to take it easy since I got an infection in my right foot and I think it started with my big toe that has a joint replacement in.

Dorothy





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emoticon My 3 day binge is over! I stayed under my calorie target today and I`m not hungry! Thank You Jesus!

Edited by: PURPLEPEONY at: 5/20/2014 (07:18)
"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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emoticon I have a lot of work to do

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@ BENE38464


emoticon That`s just what I needed to hear right now! emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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I am listening! It is painful and frustrating to feel out of control...been there, done that! But if you just be kind to yourself, this too shall pass. Don't beat yourself up...that seems to make it worse. Please know that it doesn't make you a bad person, just human. emoticon emoticon

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I just need a shoulder to cry on....

This past week my eating has been out of control. the past 3 days my calories have been at least 800 calories over target. I think a prescription medicine I`m taking may be the culprit. It`s a steroid. I hate this feeling of being out of control. I`m not eating junk food either...I`m bingeing on healthy food! I`m only 25 lbs. from my weight goal and I don`t want to start gaining after losing 88 lbs...Please say a prayer for me. I will not let food control my life!

Now let me end this pity party and get this weight off! No spirit but the spirit of the Living God shall rule my life! emoticon

Thanks for listening. emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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Whether you`re off track, at a plateau, discouraged or just need to vent...come on in for weight loss help & encouragement!


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

"I wish above all that you prosper and be in health even as your soul prospers" 3 John 1:2


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