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MINDFUL-C's Photo MINDFUL-C SparkPoints: (182,421)
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4/24/18 4:15 A

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Hope you had fun!

C

Live in the moment

I follow the MyWW Blue Plan


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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/23/18 5:26 P

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Day 43 - Choose to, not have to

As an elementary teacher for 30 years, I know the power of giving a child a choice, rather than telling them what to do. I applied that to raising my son, and also try to remember to use it with my husband, as he always balks at being told what to do! So, why do we put so many demands on ourselves, when we do the same thing? I donít have to eat everything on my plate or have the dessert because everyone else is having it or have the snack that my dh offered me. Itís always my choice to do it or not. I donít have to exercise, but I choose to work out or not to work out. I donít have to clean the house, but I choose to clean it. There is a great power in choice!
Tonight I go to a neighborís house to play Mah Jongg, and there is a big spread of food there to eat halfway through our games. I donít have to eat anything - I can choose not to even if everyone else does, or I can choose just to have one or two items, like fruit or veggies, if I decide I am hungry. Itís all up to me!



**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/23/18 4:33 P

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Day 42 - Make it matter

This lesson reminded me of what I learned years ago when I was listening to Anthony Robbins tapes. I donít know if itís mentioned in this book or something similar. But he said everything we do is to either gain pleasure or avoid pain. If you want to change something in your life, you have to make what you want ultra-pleasurable and make not getting it painful (in your psyche.) I believe there was an exercise to do where you projected yourself into the future feeling the pain of not getting what you wanted and then one where you felt the future pleasure of reaching your goal(s)

So, with weight loss I have been somewhat successful - I have lost and gained a bunch of different times, but I am currently over twenty pounds less than my highest weight and I still have 20-30 pounds to lose to get to my goal. I often think about why I am not able to get past a certain weight and reach my goal. It must be because I would have to reduce my food intake more than I want to - the extra calories are more pleasurable to me than losing the weight and getting the body I want to have, and on the other side of the coin, staying AWAY from the sweets and other snack foods is more painful to me! I think affirmations and visualization are the key for me - each day I need to say what I want like I already have it and visualize what I want my body and health to look like to increase that importance to me.

These all will get 9ís in importance

Feeling vibrant and energetic
Wearing my size 10 clothes again
No bulging stomach and rolls showing under my clothes

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/23/18 12:15 P

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Day 41 - Motivation is a choice

I can really relate to this one - I know so well how motivation is a choice.
I need to work on keeping up the motivation when Iíve lost it. A lot of times my motivation is controlled by others - for exercise, I go to the gym when my friend will be there, or go for a 3 mile walk with my husband, when he wants to go. For food, I often get ďoff trackĒ by choosing to eat what dh offers me when he gets a non-healthy snack. I want to motivate myself to say no to things offered to me, and also to get the motivation to get up off my butt and exercise on my own, when others in my life are not. I especially want to focus on moving in the evening, when I tend to sit and watch something on TV, read or go on the computer.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,358
4/15/18 7:18 A

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Oh, how lovely - sounds like you have a very happy social life. Friends like that are such a treasure!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AMYBELLES's Photo AMYBELLES Posts: 13,415
4/13/18 5:20 P

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Day 40 - Having an eating experience

The first thing I thought of when I read this lesson was dh and I making Blue Apron dinners (we did it for about four months and then stopped for awhile when our son moved back with us.) The meals were delicious and what made it really special was dh and I cooked together - that is one of the reasons I liked it so much - it was a lot of fun! I have a stack of over 40 recipes with stars on the ones we especially liked, and while some of the ingredients (especially unusual spices) are not ones Iíd generally buy, I would say that we could easily make some of the dishes again to create that eating experience a second time!

The other times we create eating experiences are when we have social gatherings at one of our friendsí houses. While appetizers and dinner are always served, it definitely is all about the time together with lots of laughs, and usually we play a game or two. We just had two couples renting a house here in our community in Florida the whole month of March, so we had several of those types of gatherings. The food was always good but it was an extra bonus.

We had a ďgirls day out" a few weeks ago - first to the spa for facials/massages and then out to lunch at a lovely restaurant (the guys went fishing!) From the picture, I remember the Bloody Mary, but have no idea what I had to eat! It was a great time, centered around food, but not all about food!


Edited by: AMYBELLES at: 4/13/2018 (17:22)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/12/18 8:20 P

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Day 39 - Flavor or texture?

I eat food for both texture and flavor equally, I think. I love crispy and crunchy best, but soft and creamy come in as a close second. I like many types of flavor - salty, spicy, sweet, sour/tart.
I really donít know that I have cravings for a particular type of food based on my emotions. I will really have to pay attention to that more. I do crave foods according to the weather though - if itís cold or rainy, I go more for the warm, soft comfort food, whereas if itís hot out, I am more in the mood for crisp salads I do like combinations of textures and flavors. Creamy peanut butter on crunchy celery sticks or toast, crunchy carrots in creamy dip, cream cheese on a toasted bagel, cottage cheese or yogurt with fruit and almonds for crunch, etc. I try not to eat ice cream much, but my favorite is to dip salty, crunchy salty pretzels into the creamy, soft and sweet ice cream!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/11/18 8:44 A

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Day 38 - Food as Power

This lesson didnít resonate with me at all. I donít believe I feel powerful at all when I eat, When I make good choices by eating healthy food in moderation, eating slowly and consciously, I feel really good about myself. Not sure if that is what you would call power though.. When I eat too much at a meal or choose high fat/junk food, I often feel badly afterwards, not powerful! Maybe powerful is what I feel when I make the right choices for my body and health.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/10/18 9:31 A

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Day 37 - I love to eat!

I have found through really thinking about this lesson, that I love good, quality food of many different types. My personality is the type that I love variety, so I donít have one particular type of food I love the most, I love different foods and crave them at different times of the day or year. Sweet, sour, salty, creamy, crunchy...I also realize that I can love a food but have it and not like it at all if itís cooked too much, not of good quality, the right ripeness, etc. (for example, a steak that is tough, a tomato or melon that is not ripe, veggies that are mushy, salad that is bland or wilted, french fries that are limp or soggy, cheap chocolate, too much salt in a dish, etc.) I want to stop eating something if it is not tasting delicious to me, and definitely stop if Iím shoveling food in through mindless eating! Wasted calories! Slow down and enjoy the flavors and textures!

There are so many foods I love, but here is a list I came up with this morning:

Melt in your mouth filet mignon (or prime rib or London broil)
Fresh sweet lobster - doesnít even need butter!
Grilled salmon with lemon
Well done (but not burnt!) crispy, bacon
Grilled or sautťed mushrooms - recently we make stuffed portobello mushrooms, so yummy!
A veggie omelet with cheese (my hubby makes the best!)
Roasted veggies like broccoli, brussel sprouts, carrots
Red, ripe, juicy tomatoes in a salad
A spinach salad with raw mushrooms, pickled red beets, hard boiled egg slices and feta cheese
Sweet white corn on the cob with little kernels (no butter needed either!)
Fresh plump blueberries in creamy cottage cheese or Greek yogurt with almonds
Crisp apple slices with cinnamon
Fresh, crispy french fries
Pizza with thin crispy crust with a good amount of sauce and veggies
Sharp cheddar cheese on a triscuit cracker
Creamy natural peanut butter on crisp celery sticks
A good quality square of creamy chocolate
Creamy and tart key lime pie

Oh, my! I could go on and on! I think I tend to like crispy and crunchy by itself or combined with creamy the most.

Not too long ago, dh and I did the Blue Apron meals and I absolutely loved them, because of the fresh ingredients and combination of flavorful spices, some of which we never had before. We enjoyed cooking together. We stopped for awhile because our son moved in with us, but I hope we can do them again in the future. I love to try new recipes!

One thing that is hard for me is to plan meals ahead of time. Each morning I decide what I want for breakfast and it is usually different day to day. For lunch I may be in the mood for a salad but sometimes it doesnít appeal to me, and I want a sandwich or soup. Dinner is the same - dh and I usually decide in the morning what we are in the mood to have (the luxury of retirement!)


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/9/18 11:55 A

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Day 36 - Slow Down Your Eating

Slowing down my eating and doing conscious eating is a goal Iíve had before, but I have never made it a habit. I am better than I used to be, but need to keep working on it! Itís challenging for me to make a meal last 20 minutes, so instead I am just going to try to put on the stopwatch on my phone any time I eat at home, so I make myself slow down. This morning for breakfast, I decided to make a one egg scramble with spinach, yellow squash, big chunks of fresh mushrooms, a little cheese and salsa verde. I took my time eating and savoring each forkful, and it was very pleasurable! I was afraid the egg would be stone cold by the last bites, but it was still a little warm - it took me 12 minutes. Next up today is lunch that I am picking up and taking to a friend who just had surgery. I ordered her a gluten-free pizza and a mediterranean salad for me. I will do my best to be aware of my eating while visiting her, since I doubt I will tell her I am going to time myself (although I may tell her what Iím working on, since she also wants to lose weight!) For dinner we are having chicken on the grill and veggies, so I will try to make that one last longer!

Edited by: AMYBELLES at: 4/9/2018 (11:56)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
4/9/18 6:58 A

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Thanks, Gill! I took my time and read and reviewed the first 35 days, so I would be on track with where we are in the book. I am excited to continue the lessons and join in with the conversations again!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,358
4/1/18 4:08 P

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You were spot on! Day 36 coming up next!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AMYBELLES's Photo AMYBELLES Posts: 13,415
1/20/18 10:54 A

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Day 35 The Eating Pause

I think itís a good idea to pause during a big meal, and then decide if you are still hungry. I have really gotten better with portion sizes when eating at home, so generally I am hungry for whatever is on my plate, and it isnít too much. I donít go back for seconds anymore. But when out at a social gathering when there is a buffet style meal and I put too much on my plate, and definitely when eating out at a restaurant, I really want to use this technique.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/17/18 10:54 A

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Day 34 Listen accurately

I think that eating whole, healthy foods make me feel that satisfied fullness better. Salty and sugary snacks make me crave more and I donít listen to my bodyís signals.

I need to discern the difference between full comfortable and full uncomfortable -I will really focus on this.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/17/18 9:41 A

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Day 33 - Fullness Scale

I am going to do my best to listen to my body and decide when it is full and satisfied, so I donít overeat. That feeling of being overstuffed is not pleasant, and I have a sensitive digestive system. Itís easier now for me to figure out a serving size that will be right for me, so I wonít overeat and will not want to go back for seconds. Yesterday I was proud of myself for leaving part of my sandwich on the plate, because I was full - at a +1. Just now I had a protein shake for breakfast, and I got 3/4 of it done and decided that was enough. I have been known to finish it anyway, but I followed the lesson and threw the rest away!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/15/18 1:11 P

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Day 32 - The Five-Hour Rule

I donít have a set period of time to eat my meals, because I am retired, and it depends on what I am doing each day. But I rarely go more than five hours between meals/snacks. I totally agree that if you do, you tend to overeat. That did happen to me last week when I went shopping with a friend, and we didnít get out to lunch till I was starving. We went to a Mexican restaurant where they put out homemade tortillas and salsa, and I just couldnít resist, because I was so hungry! Fortunately, I did not eat uncontrollably and when lunch came, I also ate moderately - just because I am really focused on all the lessons I have been learning.

I have been reading with interest the posts from those of you who do the NoS diet. I bought the book and tried it years ago, and while I know many have success without snacking, it isnít for me. I do know think I often want to eat more when I have a snack, so I am going to only snack when I really have that hunger scale of -1, and go for healthy snacks like nuts, fruit or veggies.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/14/18 10:16 P

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Day 31 Hunger Scale

Today I really worked the lesson and didnít eat until I was at a -1. Very interesting when you pay close attention. I didnít eat lunch till almost 2:00, because I wasnít hungry. Ordinarily, I just eat around noon when my dh does, because thatís when itís lunchtime. Now I didnít really have a choice at dinner, because we sit down together as a family, but I know I can do this for lunch most days, and also for snacks.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/13/18 11:02 A

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Day #30 Postpone eating

This is a challenge for me now that I am retired. I go to a lot of social events where there is a buffet of snacks/desserts available to eat (I go play games 2-4 times a week, plus there are parties here and there.) I make sure I have a meal before I go play Mah Jongg or cards in the evenings. I havenít ever postponed eating till the end of the event and not sure I would, but I do see what I would like to eat that is healthy and take a small plate of that after a couple games when people at my table go to get something to eat. I can always have some fruit and a few nuts, sometimes there are raw veggies with dip or hummus (I try to bring that!) I have been staying away from sweets - there are always plenty of cookies, cakes and candy there to tempt me, but I have been good with avoiding that lately (only eat dessert when itís special!) At restaurants I rarely have any bread, but staying away from tortilla chips and salsa is more difficult. I like the idea of delaying eating them by waiting till the meal comes and putting a few on my plate. I am thankful that we donít eat out as often as we used to!

At home, the hardest time for me is mid-afternoon or later in the evening, when I am resting and feel like snacking. A way to postpone eating is to drink a glass of water first or get busy doing something more active than sitting on the sofa.

I will definitely try to be more aware of this lesson of postponing eating - I think itís a really great one!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/11/18 11:15 A

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Day #29 Hand-held foods

Every time I go to have small pieces of snacks, I am going to think about using a fork, spoon or a chopstick now and eat very slowly, one piece at a time. emoticon Love it!
I am not perfect, but I rarely eat out of a bag or container any more. I put the snack on a small plate or dish. I have counted nuts and measured them out before, but now I just estimate. I may go back to measuring though, because I believe my estimates get inflated!

Edited by: AMYBELLES at: 1/13/2018 (11:02)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/10/18 9:50 P

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Day #28 Eating because itís there

I went back to my blog in 2011 and read what I wrote. I included it here, because I find it so interesting to see how much my life has changed since then.

This is what I wrote:When I read this, I had two reactions. One was that I do really well at work, because I teach and don't have many food temptations like people might at an office. Occasionally someone brings in doughnuts on Friday mornings, but I have no problem passing them up. They have food in the main office, but I don't hang out there, just go and quickly pick up my mail at the beginning and end of the day. I also have never been temped by grocery store samples. Yay, me! BUT the area where I REALLY have to watch myself is in social situations. At this point of my life, we are going on a lot of RV getaways on weekends and to friends' parties, now that our kids are grown (life has sure changed a lot since then!) Besides the tailgating we do at Penn State, we go to our neighbor friends' house a lot on weekends to watch sports. They always put out snacks and have a popcorn machine right in their garage that they have fixed up for parties. And yes, I have often eaten the food just because it's there! I really need to work on using this affirmation during these times. Sometimes I have done really well, but other times NOT!! It will always be something I need to be aware of and work on.

Now my life is completely different since I no longer work and live in Florida. Yet I still have the same struggles with eating because food is there in social situations. Now we go to a lot of gatherings - I go to play cards or games with our neighbors several times a week, and they always have all kind of snacks there, both salty and sweet. Tonight I went to play a card game at a neighborís house and I made sure I had a nutritious dinner before I went, so I wouldnít be hungry. But we are there from 6 till 9 PM, and after a couple games everyone picks up a little plate and fills it up with all kinds of snacks. Now when everyone went to get their plate tonight, I stopped to think if I was really hungry, and I said no. But instead of not having anything, I chose fruit, one slice of cheese, and a little bit of nuts. I was proud of myself for not choosing the junk food, but I really wish I could have decided not to have anything. Progress, I guess!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/5/18 10:37 P

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Day #27 Eat Dessert When Itís Special

I would truly love to stay off sugar completely. I crave salty more than sweet, but my dh has a big sweet tooth and will buy sweets on occasion, and then I am tempted to have some of whatever he bought. I am a believer in moderation, so I am going to do my best to stay away from desserts unless it is a special occasion, and then have just a small piece Fruit really does satisfy me on a regular basis.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/4/18 10:57 A

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Day #26 When Food Disappoints You

I still need to work on this. I often finish eating things that I donít love, but I am getting better about leaving more on my plate/throwing something out that I donít like. I keep thinking of the lesson about not wasting food and love the expression better to waste than waist. The hardest part continues to be not wanting to disappoint or offend my husband if he made the meal. Itís easier to do it at a restaurant or something you buy at the store.

From blog post in 2011 This lesson is definitely one I need to learn. I can't tell you how often I have looked forward to eating something, particularly when ordering a favorite meal at a restaurant and it was not as good as I expected it to be, but I ate it anyway. And how many times have I finished something I didn't really care for because I didn't want to hurt or offend the cook, like my dh who acts offended if I don't finish something he made and served me! I am really going to adopt the philosophy: if you don't love it, don't eat it!!



Edited by: AMYBELLES at: 1/4/2018 (10:58)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/3/18 4:40 P

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Day #25 Smaller amounts, less often

This lesson is truly the key for success for me - I havenít mastered moderation yet, but I keep working on it and have really improved. Ideally, I would love to be able to completely stop eating white processed carbs/sugar - then I know the weight would come off fast, as it has in the past when I went on ďlow carb diets.". But now I know that kind of strict diet is not realistic for me, since I will go back to eating those foods again. So, it is much better for me not to deprive myself and treat myself once in a while - then I get the food out of my system and donít need it for quite a while - foods like pasta and pizza, for instance. And when I do have them, I can limit myself to a small helping of pasta and two pieces of pizza. I stay away from french fries and chips when we go out to eat, substituting a salad or fruit as a side dish, because I cannot control myself and just eat a few off my plate. I can however, have a couple off someone elseís plate! We donít keep crackers and chips in the house generally, but we had them over the holidays for a treat and now I had my fill of them. Sweets are foods I can eat a small portion of easily once in a while, since I donít crave them as much. If I really am in the mood for it, I can eat a 1/2 cup of ice cream and it satisfies me.

Also including my blog post from 2011, so I have it here to compare...

My thinking on this lesson has evolved since I first started losing weight. In January I went on a low carb diet and both my dh and I were very strict about staying away from bread, pasta, and sugar, because we wanted to get it out of our systems, due to being carb addicts. It worked, and the weight came off really easily. But realistically we can't survive with that lifestyle forever! So, I needed to come up with a new plan, so I wouldn't go hog wild on all those foods I was "deprived" of. Now, I have added them back into my daily life - in moderation. We had spaghetti for dinner once this summer, and I had a small portion and was completely satisfied. Same thing with pancakes and maple syrup - I had two about a month ago-that's all I needed and I was surprised that it didn't taste as good as I thought it would be! My next planned treat will be a small portion of macaroni and cheese. Wow, I can't remember when I had that last!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/2/18 9:19 A

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Day #24 Eat for Satisfaction

Thoughts from my blog in Sept. 2011 (since I never posted it here)
At first, I didn't see this day's lesson as any different than the other ones about savoring your food. But, now that I've really thought about it, I understand that truly enjoying what you eat is what is important, not the amount of calories. Too often we might eat something that we think we shouldn't and feel guilty about it. Every day I see thin people eating high calorie food. There's no reason someone who is losing weight can't do this too. The key is to choose quality food you truly enjoy it and eat it consciously for the right reasons. Then you can feel satisfied from the food and will stop after eating a small portion.


Todayís thoughts: I love this lesson! Itís all about being mindful when you eat to really enjoy flavors and textures. Don't eat for emotional reasons - nothing will satisfy you, youíll just keep going back for more. I know that I eat less when I take the time to enjoy every bite of a quality food, even if itís an indulgence. If I mindlessly eat something, say from a container of honey roasted peanuts, as I did last night, I feel terrible -guilty and unsatisfied. What a waste! This morning I drank my black cup of coffee and ate my Greek yogurt slowly and was very satisfied! I know this is something I need to continuously work on.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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1/1/18 8:45 P

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Day #23 Savoring

Thoughts from my blog in Sept. 2011

I read about this technique a long time ago, and have tried it several times. It works, but the key is to keep doing it, or youíll just go back to old patterns of eating unconsciously. I also think itís a great technique to use when you want a little sweet treat. I plan on using it with the little mini candybars. Yes, I can eat just one!

Present thoughts:

I have to keep remembering to savor my food. When I do, I really enjoy it, focusing on the taste, texture and smell of the foods, and I donít eat as much. Savoring also helps me realize what I donít enjoy eating so much. I thought I loved potato chips. I try to stay away from them as much as possible, since I have a hard time stopping once I start. Today I had some with a sloppy joe sandwich, and I slowed down to eat one and realized it wasnít as good as I originally thought - they were low fat, so they were more crunchy than greasy, which I liked but it was way too salty. I didnít have any chocolate square to use for the assignment this time, so I used a toll house chocolate chip cookie to savor after dinner. I ended up stopping eating it after a couple tiny bites. It didnít taste that great to me, either. This makes me realize that I shouldnít be eating anything unless I truly love it. Stop the mindless eating! A piece of good chocolate, key lime pie, something that is sweet and tart and creamy is what I really like the best. I find I really love fruit and like to savor a ripe strawberry or grape or bites from an apple. I also love to eat Greek yogurt and savor each spoonful.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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Day #22 Multitask with food

I read this lesson at the end of November but forgot to post my response here. I also found that I did lessons up to Day #32 in my blogs way back in 2011, so I will paste them here and compare them to my experience now.

Nov. 2017 I am retired now, and we have the habit of eating some meals on the sofa while on the tv and/or computer (most often dh is watching TV and I am on the computer.) Since I have lots of ďme time" now, I do concentrate more on mindfulness in everything I do - Iíve learned a lot through meditation. I catch myself more often when I am engaged in mindless eating or when my mind drifts to wherever it is going at the time. I stop and focus on being present.

Sept. 2011 Before I was retired:
I actually felt kind of relieved when I read today's lesson, because I am a big multi-tasker, and I thought I had to always eat in the kitchen/dining room and only focus on eating. While I think that is the optimal way of eating mindfully, I am seeing if I can keep my focus on both the food and talking, reading or other entertainment. I believe I can do it, if I keep remembering to stay aware of both. On the other hand, I believe that if I put ALL my focus on the entertainment, I won't feel a need to eat!

Edited by: AMYBELLES at: 1/1/2018 (20:33)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/26/17 10:14 P

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Day #21 Eat with Awareness

Mindful eating is a key goal for me and something I have to constantly work on. I do tend to eat fast, especially since I live with my husband and son, who are fast eaters. We eat at a set table for dinner, but breakfast and lunch are often eaten while multi-tasking. Tomorrow I will start to eat every meal at the table and will not take my phone or computer with me. I will slow down and savor each bite.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/26/17 9:58 P

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More ďcatch up!Ē

Day #19 Eat Reasonable Amounts

I havenít measured my food in awhile, and as I reread this chapter, I know that itís time to do it again. I definitely agree that serving sizes have a way of growing over time!

Day #20 Half-Off Special

Iím good with this at times but need to get even better. Positives: I can eat half a banana, half an apple, half a bagel, half a restaurant meal, and I now make one egg rather than two for breakfast. Half of a sandwich is a hard one, but I use very thin/small pieces of bread.

Iím not perfect, but for the most part, I do not have seconds. I was tempted at Thanksgiving, but I didnít!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/26/17 9:21 P

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I have to play ďcatch upĒ again, having missed the past few days due to the holiday weekend.

Day #17 Stop Wasting Food

I definitely grew up learning how to be a member of the Clean Plate Club!! It wasnít easy to change that habit, but I have gotten much better about taking smaller portions at home, and leaving food on my plate at a restaurant or at home or getting a ďdoggy bagĒ if itís a nutritious meal that I really love and want to eat for another meal at home. Today we went out to breakfast and dinner (a rare occurrence) and I left food on my plate both times.

I love the analogy of how we wouldnít keep on pumping gas in our car once the tank is full, and the line ďEvery time you eat food your body doesnít need, you are wasting it.

Day #18 Retrain Eating Habits

I am going to purposely leave food on my plate each time I eat to practice this habit, even when I feel hungry enough to eat it all.

I am good most times about leaving a lot on my plate at restaurants (or taking half home - sometimes giving it to my adult son who lives with us.) But I have a harder time leaving food on my plate at home, usually since my husband is the cook, and he sometimes acts offended, thinking that I didnít like what he made. Iíve been working on this for awhile now though, and heís getting used to me saying, I loved the meal but I am really full.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/21/17 2:23 P

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Day #16 Nurturing Power of Food

Food definitely is something I have turned to for comfort when I am stressed, depressed, or bored. I really find the best way to handle things is not have sweets in the house. When I have a craving for something sweet, I turn to something like a sugar free popsicle or a piece of fruit.

As I sat here reading this chapter this afternoon, I thought of how I could do the experiment with nothing in the house to try it on. Then I remembered that dh had bought some dark chocolate almond milk to have as a treat. It wasnít even opened, and I donít think about having it, but when I picked it up, it did look delicious (I love dark chocolate!) 1 cup is 100 calories, so what I did was pour two ounces into a small cup and sipped it. It really did satisfy me and that small amount was all I wanted!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/20/17 9:56 P

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Day #15 First two bites

The part of this lesson I like is taking the time to really savor and appreciate the flavors and texture of the first bites of a food you are eating. Too often I just eat out of habit and donít pay enough attention. Recently I decided to only eat things I really liked, to stop eating if I didnít enjoy it, and that has helped me really concentrate on what the food tastes like.

As far as eating two bites of something delicious and then getting rid of it, I didnt have the opportunity to do that today (I wasnít feeling well and only ate small meals.) The times in the past when it has worked for me was when we are at a restaurant and I just have a couple spoonfuls of someoneís dessert.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/19/17 4:38 P

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Day #14 Morning affects evening

I do eat breakfast every day, but itís not the same time each day, since three days a week I go to the gym at 7:30, and I do better when I have my meal afterwards. I also donít usually have a big breakfast and I have different things each day since I like variety. It could be a protein shake, a veggie and cheese omelet or a bowl of cereal with fruit. Sometimes I do have two mini-meals with the second one mid-morning.

I find I do need a snack in the late afternoon between 3 and 4, so I have something like deli meat and cheese or an apple with peanut butter or cheese stick, or nuts and raisins, celery and peanut butter or carrots and hummus. I think this helps me not overeat at dinner time.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/18/17 10:42 P

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I am catching up with Days 10-13 in one post after a couple busy days.

Day #10 Appreciate Good Support

I am a work in progress when it comes to accepting compliments. I still want to say, "but I have more to goĒ when someone says it looks like Iíve lost weight and I look good. I will really work on this.

Besides my dh and ds, I donít talk about my weight loss efforts to anyone else (in face-to face life.) I come here on SP, and receive all the motivation and encouragement I need!

Day #11 Two Purposes of Food

I enjoy eating something with different flavors and textures. For instance I enjoy yogurt with fruit, cinnamon and almonds for crunch and an omelet with different veggies and salsa.
I have two books, The Mindful Diet and Savor, which have helped me work on a habit of eating mindfully. When I eat mindfully, I slow down, appreciate flavors and textures, and stop eating when I am not enjoying the food. I have improved a lot since the days when I always finished what was on my plate, whether or not I was still hungry or was enjoying the food or not. I still have off days and can eat mindlessly, but I am much more aware of what I am doing and have been able to catch myself and stop.
From now on in my food journal, I will also be writing in the times I have my meals and snacks to make sure I am eating for fuel every three hours to keep up my energy and focus.

Day #12 Fuel or Filler

I think Iíve made a lot of progress over the past years, eating more fuel and less filler. My meals are very healthy and balanced for the most part, even when I go out to restaurants for meals anymore. I am proud that I often ask to replace fries for a salad or steamed veggies and/or eat only half on my plate. Snacks are my downfalls at times, especially when I go to social events (like game nights at a neighborís house) and they have different snacks in a buffet style to eat in between games. I try my best to choose the fruit and veggies, if they have them, but I do sometimes succumb to fillers like crackers or sweets. Last night when we played pinochle, they had little chocolate covered pretzels, and I ate a few and then a few more, as they are my favorite! I enjoyed them, but I know I should have stopped myself at two or three.

Day #13 - Oops, I forgot to eat!

This one is an easy one for me. I rarely forget to eat at this stage of my life - retirement. I may have a lighter meal for breakfast or lunch if I have somewhere to go during a meal time or know I will have a larger amount of calories at a restaurant (for instance a cup of yogurt or a protein shake for breakfast.) but most every day I have three square meals at about the same time each day

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/14/17 10:50 P

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Day #9 - Here' s What I Want - same thoughts as last time!

I am not going to read the answers to this quiz to people in my life. I love when people notice when I have lost weight and give me a compliment, but I don't have to tell anyone to do that. I get all the support that I need here on SP, so in "real life" all I want from my family and friends is to love me for who I am, regardless of my weight.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/14/17 10:47 P

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Day #8 Help Me Please - I have the same feelings as the last time I did this lesson.

I'm a pretty independent person and don't feel like I need much help. But I feel blessed that I have supportive people in my life. My husband and son are pretty supportive and I have good friends who are also. I feel support from my spark friends as well.

The thing I want the most from anyone in my life is just saying positive comments about the great progress I am making. My dh always asks me if I want something he is going to get to eat, but I don't want to tell him not to do this, because I want to learn to say no thank you when it's something I don't want or need.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/12/17 4:55 P

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Day #7 I can do it!

I feel the same as I did when I did this lesson before. I am not one to say affirmations out loud or have post-it notes all over the place. I can write them down on one card though,and read them each day...so thatís what I will try to do as part of my morning routine.

I can because I want to be fit and healthy to enjoy the rest of my life
I am committed
I have done it before and am therefore capable
I am persistent and wonít ever give up!
I am motivated and supported by this wonderful team!
I am worth it!



**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/12/17 4:21 P

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Day #6 - Protect your program

Protecting my program is very, very important, so I donít get derailed, which is very easy to do, especially with holidays coming up! I also tend to be a follower, so if others are eating, I usually do, too!

Here are my biggest high-risk times or events:

1. Night time when I am sitting around at home. I need to become more active so I donít think about snacking.
2. Social events and parties - on a weekly basis, I go to play games and cards 2-3 times a week, at someoneís house or a rec center, where they have a buffet of snacks available. Each time is at night, my weakest time. I need to make sure I do not go there hungry, by eating a healthy dinner beforehand. Itís very difficult to not have anything, so I will decide to stay away from sweets and take raw veggies and fruit, which they always have.
3. My dh who is a food pusher at times. He will offer me something he is having, or since he cooks a lot of meals, he might question why I didnít finish everything on my plate (didnít I like it?) This is probably the toughest one! I will firmly and politely say I loved it, but I am full!

Today I did a great thing when dh, ds and I went out to lunch. I ordered a salad and they both had burgers with sides of fries and onion petals. I originally thought to myself that I would have one of both, but knew it was better to pass. My small cobb salad was filling and enjoyable. They both offered to share, of course, and I just said, No thanks! Yay me! emoticon

Edited by: AMYBELLES at: 11/12/2017 (17:38)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/10/17 10:55 A

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Thanks, Lynn. i figure I will keep making new healthy decisions each day and gradually will have them develop into lasting habits.
Looking back at the old journal is good in a way, as long as I donít always copy it. Yesterday my thoughts were pretty much the same, but today I had a totally different answer.

Day #5 Magic Notebook
I started a different type of journal (I also free-write occasionally on penzu) on October 8 - I think that was the day we started Friends with the Scale. I do it on the computer since I can type fast. It started pretty simple and has since grown to include a lot of things, my weight, food tracking, feelings/mood, weather, to-do list, quotes and inspirations, etc. I guess it is kind of like a bullet journal but nothing pretty and fancy - just bare bones typing! I have not missed a day since I started! emoticon

After rereading Day 5, I have to say I never followed through the last times with writing down food cravings and plans I have to eat the food at another time. I am going to add this to the bottom of my food logging area, calling it "Overcoming Temptations!Ē and I will describe cravings I have and how I handled them.

Tonight I am going to a social function with dancing, where everyone brings a snack/apps for the table and BYOB. I will prepare ahead of time and journal about my plans. I will eat dinner before we go and take a non-alcoholic beverage. emoticon

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/10/17 12:38 A

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It`s hard not to look back to what you wrote last time you did the 100 DWL. Good for you walking instead for taking the golf cart! I know my slim friends must have internal narrow and wide road rules.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
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11/9/17 10:02 P

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Day #4 Boundaries, Not Diets

Only slightly changed since last time I did this day...

I love this chapter. Boundaries, not diets makes so much more sense to me. Diets are so restrictive and you can't possibly stay on them forever, since they are not real life expectations. But I agree that you have to follow some sort of system, and having a narrow and wider road allows you to flex by how you are feeling - whether you are highly motivated, strong, and full of energy or need a little break.

Right now my narrow road looks like this:
formal exercise for at least 30 minutes a day and strive for 10,000 steps
at least 5 freggies a day
no processed foods/sugar
moderation - mindful eating - stop when full - no seconds or "clean plate club!"
drink 8+ cups of water

And my wider road:
take a rest day from formal exercise
allow for more calories with a special meal, dessert, snack or alcoholic beverage - usually when out for dinner or at a social event (but continue to use mindfulness and moderation)


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/9/17 10:00 P

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Thanks, Lynn!

Day #3 - Do It Anyway

I woke up way too early this morning (before 4 AM) and couldnít go back to sleep because my knee was hurting me. On Wednesdays I usually go to the gym for an hour class called Group Active that starts at 7:35. I love our instructor but she is on vacation so there was going to be a substitute (just not as good with someone else!) I started to talk myself out of going, but I remembered todayís lesson and knew I had to ďdo it anyway.Ē I had to go easy with my knee for a bit but I did it and felt great afterwards!

What I want to do is move more in the afternoon and evening. I have to get off my butt and ďjust do something!Ē I am going to play cards at a neighborís from 6 to 9 tonight. Thatís a lot of sitting! I decided to walk there - itís not too far but itís better than being lazy and taking my golf cart! Itís a beautiful night here in Florida!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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11/9/17 1:05 A

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I am cheering for you!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


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11/7/17 10:25 P

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Day 2 - Interested or Committed?

Iíve changed some of my thoughts about my commitment since I last did Day 2.

Iím committed to never giving up on working toward a healthy, happy lifestyle - progress, not perfection!

Iím committed to weigh myself daily.

Iím committed to completing the 100 Days book!

*Revision on 1/2/18

Obviously, I was not committed enough to keep up with the lessons when life through me a curveball, but I am back again and have renewed my commitment, especially with #1!

Edited by: AMYBELLES at: 1/2/2018 (10:22)
**~Amy~**
Perky Poinsettias
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~The Villages, Florida
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11/6/17 5:15 P

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I found my report thread from when I started the book two times before. I never read further than Day 32 (with blogs) from several years ago, and here on this thread, the furthest was only to Day 16.

But today is a new day and restart! emoticon emoticon

Here are my new thoughts for Day 1: I used to be that way...

I used to give up on my weight loss efforts after awhile, usually when I slipped up, and then I would eventually gain all the weight back again and sometimes even more! But now I am dedicated to keep up a healthy active lifestyle and don't stress about it when I have off days and/or my weight goes up. I just get back on track.

I used to stop weighing myself when I got off track, trying not to think about what I was doing to myself and therefore doing it more and more. But now I realize how important the scale is for me. It keeps me honest and is a motivator. If I gain back a few pounds, that is a wake-up call for me to shape up!

I used to not find the time for exercise, but now it is a priority in my life. If I don't get in my morning walk or class at the gym, I really miss it.

I used to only exercise in the mornings and sit around in the afternoons and evenings, but now I know how important it is to move throughout the day to get more exercise/steps in and more accomplished.

I used to not track my food at all, but now I realize that when I at least write down what I eat, I am more aware of what and how I am doing and do not overeat.

I used to restrict myself too much by not eating certain kinds of foods, but now I realize that for me, it is best to eat anything I REALLY want, as long as I am being a mindful eater and using balance and moderation.

I used to be a member of the clean plate club, but now that I practice mindful eating, I often stop eating when I am full and don't feel guilty leaving food on my plate.

I used to beat myself up if/when I did not reach my monthly goals or if the weight did not come off quickly, but now I am more patient and kind to myself, knowing it's okay to have an off day and that my body may take longer to get rid of fat now that I'm older.

And here are my 10 reasons I want to lose weight and maintain my success

Feel better with my joint pain/arthritis
Have more energy
Improve my self-esteem and confidence
Wear my size 12s again (and then size 10!!)
Feel more attractive around others
Get off cholesterol medication
Enjoy shopping for clothes and trying them on
Enjoy looking in the mirror
Not be as self-conscious when wearing a bathing suit, golf outfit or workout clothes in public
Can wear form-fitting clothes and tuck in shirts, if I want to



Edited by: AMYBELLES at: 11/6/2017 (17:15)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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1/5/16 11:40 A

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Day 5 - Magic Notebook - new thoughts

I journal off and on, but tend to only write down positive thoughts and gratitudes, along with keeping track of my food and exercise for each day. My mom used to write down all her negative feelings as a way to release them, but she kept the journals and that was not a fun find when we were cleaning out her house (only read a little and then threw them away.) It was a good release for her, but personally I like the idea of burning afterwards! A thought did cross my mind when I read about looking for recipes on Pinterest. I have done that, too, and sometimes imagine eating the food with no desire to make it. That comes from a time when I was a senior in college and losing weight for a spring break trip, I remember spending a lot of time reading recipes and feeling full! Crazy, but it really worked for me! At the present time I have no real desire to focus on food more than I have to for eating. I think that if and when I have a craving, getting up and away from the kitchen, getting my mind and body occupied doing something else is my best strategy, rather than writing the craving down.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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1/5/16 11:38 A

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Day 4 - Boundaries, Not Diets (just copying from November since thoughts are the same)

Boundaries, not diets makes so much more sense to me. Diets are so restrictive and you can't possibly stay on them forever, since they are not real life expectations. But I agree that you have to follow some sort of system, and having a narrow and wider road allows you to flex by how you are feeling - whether you are highly motivated, strong, and full of energy or need a little break.

Right now my narrow road looks like this:
formal exercise for at least 30 minutes a day, and at least 10,000 steps
at least 5 freggies a day
no sugar or white carbs
drink lots of water!

And my wider road:
take a rest day from formal exercise except for walking dogs
allow for more calories through a special meal, dessert, treat or alcoholic beverage, but don't overeat!
drink an occasional diet soda

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/3/16 9:41 P

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Day 3 Do It Anyway

Do it anyway or just do it is a mantra I want to have for myself every single day!
This time around I am going to revisit the previous days in my journal as I add the next lesson. This one is so important!

Today was one of the dreary, rainy days when I couldn't go out and take my morning walk. It is Sunday, a day for rest, right? After all the busyness of the holiday season, I decided today could be my rest day and I could get back to my exercise routine tomorrow. But we went to friends' house to watch football and have dinner (and dessert!) and I ate more than I wanted to. So when I came back and sat down on the easy chair I also have, I got on SP and remembered I needed to do Day 3 and I hadn't chosen something I didn't want to do and do it anyway. Well, it was a good lesson for me to do in the evening, because I almost always do my workouts in the morning, and when evening comes I sit in that easy chair. Well, tonight I got up and put on my earphones to listen to an audiobook while I walked around the house for thirty minutes. It felt good to


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
1/2/16 7:20 A

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Thank you, Gill. I agree it's good to have the reports page to find past posts/lessons easily.

I am copying and pasting my last response to Lesson 2 here again and editing it to my present thoughts. This is my recommitment!

Day 2 - Interested or Committed?

I am going to commit to my weight-loss plan by changing things up so it doesn't get boring to me, and continue to find new ways to exercise and eat healthy. Here is what I know about myself and how I can stay committed.

1. Stick with SparkPeople! I have been a member for many years and it doesn't get boring to me. There are so many different teams to join and people to meet and get to know and support. There are also many different challenges to do that make the weight loss journey interesting, In addition to the 100 Days challenge, I do a BSG (Buddy Support Group) challenge every month with the Aspire and Inspire Team and I just also joined a Get Lean in 2016 challenge on the RV Enthusiasts team. I am committed to participating in these three challenges to help me stay motivated and support my efforts.

2. Do different types of exercises.
At the present time I am committed to continue with my morning walks and my Group Active class at the gym. In addition to that I will do some additional exercises at home. I will dig out my foam roller and do some yoga and stretching at home, as well.

3. Eat different types of food. I hate the word "bored" but I am not someone who likes to eat the same thing every day. I like to try new recipes and there are many flavorful foods and dishes that are very healthy. I feel fortunate to live in Florida where there are lots of fresh fruits and veggies. My weight loss program is all about balance and moderation, so I believe in eating lots of different foods as long as I don't overeat. I don't want to deprive myself of anything, because then I will crave it more! I have not changed at all in my previous commitment to this one!

4. If and when I start a downward spiral by eating a lot of calories or getting sick and being
unable to exercise for awhile, I will NOT throw in the towel and just stop my program. I will just pick myself up where I left off and get back on the wagon. Weighing myself daily is helpful for me in this area. If I see a few pounds come back on, I will not give up, but reign myself in!
*This is an important one for me at the present time, since I did gain five pounds over the month of December. I will not continue the downward spiral!!!

5 Today's actions I am committed to doing: get 10,000 steps in, eat mindfully and with moderation at the holiday party we are going to this afternoon (last one for the season-yay!!)

Edited by: AMYBELLES at: 1/2/2016 (07:37)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,358
1/2/16 1:14 A

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I love your 'kind' list Amy. I like having a Report thread too; so I can find all my journaling in one place.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
AMYBELLES's Photo AMYBELLES Posts: 13,415
1/1/16 8:47 P

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I am restarting today, January 1st, 2016. Rather than edit my first 16 days, I will just do them again to my current thoughts. Some may stay the same or have just a few changes.

Day #1 - I Used to Be That Way

I used to give up on my weight loss efforts after awhile, usually when I slipped up, and then I would eventually gain all the weight back again and sometimes even more! But now I am dedicated to keep up a healthy active lifestyle and don't stress about it when I have off days. I just get back on track.

I used to stop weighing myself when I got off track, trying not to think about what I was doing to myself and therefore doing it more and more. But now I realize how important the scale is for me. It keeps me honest and is a motivator. If I gain back a few pounds, that is a wake-up call for me to shape up!

I used to not find the time for exercise, but now it is a priority in my life. If I don't get in my morning walk or class at the gym, I really miss it.

I used to not track my food at all, but now I realize that when I at least write down what I eat, I am more aware of what and how I am doing and do not overeat.

I used to restrict myself too much by not eating certain kinds of foods, but now I realize that for me, it is best to eat anything I REALLY want, as long as I am being a mindful eater and using balance and moderation.

I used to be a member of the clean plate club, but now that I practice mindful eating, I often stop eating when I am full and don't feel guilty leaving food on my plate.

I used to beat myself up if/when I did not reach my monthly goals or if the weight did not come off quickly, but now I am more patient and kind to myself, knowing it's okay to have an off day and that my body may take longer to get rid of fat now that I'm older.


Edited by: AMYBELLES at: 1/1/2016 (20:50)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/16/15 2:55 P

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Day #16: Nurturing Power of Food

Like many of us on a weight loss journey, we eat for emotional reasons. Food is comforting when you are stressed, sad, angry, depressed, bored, tired, etc. Applying the 2 bite rule during those times of emotional upheaval is quite challenging, because it takes control to stop and if you are in the middle of emotions, you aren't in control. . My first reaction is that I would rather not have any of it at all, because I won't want to stop. But, after some thought, I believe it can be practiced and learned - but when you are not in that emotional state. Then maybe you can apply it at those other times.

I don't want to throw away and waste food when I don't have to, so I think there are various ways you can plan it out to have a very small portion. For instance, when I go out to dinner with my husband, if he gets french fries, I will get fruit or a salad as a side instead, and then have two of his fries. Same with dessert at a social gathering - I will ask him if I can have a taste of his, instead of taking a whole piece of my own. I am addicted to salty carbs the most. Yesterday we went to a football game gathering, and there was crackers and cheese and tortilla chips and dip. I took one tortilla chip and two crackers - and was satisfied, and then filled up with raw veggies and two spoons of guacamole. That was more than two bites, but still a small portion. There are some times when this is most difficult - like tonight when I go to play a game at a neighbor's house and there are snacks right next to us at a table. Another time is when my dh gets a big bag of popcorn at a movie. Those are times when I would almost rather not to have any at all, because it is hard to stop after two bites...mindless eating can easily take over!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/15/15 1:41 P

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Day #15: First Two Bites

I love this lesson from the previous times I have read it. Being mindful and appreciating flavors of the foods you love is so important, instead of mindlessly taking handful after handful of snacks or bite after bite of a dessert. I do agree that the first two bites are the most flavorful. Stopping there is tough, as I grew up being a member of the clean plate club, and learning not to waste food (from parents who grew up in the Depression.) There are ways to solve this though. Taking a small portion of a salty snack and locking the rest up in a cabinet we have in the garage, getting a dessert at a restaurant and sharing it with others, or just taking a small amount of a few appetizers at a party. it's all about being aware of the food you are eating. Yesterday I messed up; my hubby is a chocoholic and he bought a big bag of milk chocolate covered almonds at Sam's Club. He brought it out last night and i had a couple handfuls. He is eating them again right now, and I said no thank you. I had lunch a little while ago and I am not hungry. But I am going to have three of them later this afternoon and savor the taste (they are small so I figured three is like two bites.) We are going to a Mexican themed party later on, as well (to watch football.) i know there will be a lot of tempting food there. I am going to limit myself to a small plate of a few snacks, and if there is a dessert I will either pass or take two bites, depending if it is something i really love.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/15/15 1:27 P

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Day #14: Morning Affects Evening

I would often skip breakfast when I was young, but I have been working on learning about healthy living for many, many years now, so I know how important breakfast is and I always eat it. I like variety, so I eat a lot of different things from a protein shake or cup of yogurt when I'm short on time to whole grain cereal with fruit, bagel thin with a little cream cheese, smoked salmon and tomato, whole grain English muffin with peanut butter and spreadable fruit, scrambled egg with cheese and veggies, and maybe a couple blueberry pancakes and sausage/bacon a couple times a month.

I do have afternoon droop time, and that's when I get tired and weaken with food I shouldn't eat. I have been working on eating healthy snacks that are a combo of protein and carbohydrate, like a piece of cheese and fruit, raw carrots and hummus, or a handful of nuts with raisins.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/15/15 1:17 P

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Day #13: Oops, I Forgot to Eat

The news in this lesson was not new to me. I rarely skip a meal, because I know it is not beneficial. What I do need to do is more planning on times that I eat, so that's what I am going to work on - the 3-4 hours spacing between eating, so that I am not over hungry and then overeat.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/15/15 1:14 P

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Day #12: Fuel or Filler

This is another important lesson to me, reminding me to look closely at the foods I am eating to make sure I am getting the right amounts of fuel and not too much fat, sugar and empty calories, which robs your body of energy. I like having my notebook to write down everything I eat, so I can look at it during the day and see what kinds of food my body still needs to eat. I have used the SP nutrition tracker to do this many times, but I know myself and I don't keep up with it. The notebook is easier for me. I do allow myself to have treats, but I try to limit them as a little something extra, like a spoonful of ice cream or a chocolate square.

We are retired and eat out for dinner quite a lot, so I can't always plan what I am going to have on those days. We don't plan our dinners that we eat at home FAR in advance, but when we do eat at home, we mostly have lean meats, limited white carbs and lots of veggies. When I eat out, I make healthy choices and bring half the meal home or share a meal with my hubby or friend. I am now labelling the foods I record in my notebook as fuel or filler.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/15/15 1:00 P

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Catching up on the last 5 days (I did do the work on separate days in my notebook)

Day #11 Two Purposes of Food

This lesson speaks to me. It is one for me to always be aware of when I eat: why am I eating this? Is it to fuel my body because I am hungry and it has good nutritional value or it is filler: something that my body doesn't need but I eat it because I enjoy the flavors? If it isn't either one, then it is emotional eating. I am always working on being more mindful when I eat. Too often I eat from boredom, fatigue or habit or to just follow along what others are eating (what my husband offers me when I'm home or what others have at a social gathering.) I am not a good meal planner, but I am starting to write down the times I am eating in my notebook now to be aware of when I am eating, so I can make sure I am eating at regular intervals throughout the day, and of course making high quality fuel choices. I am working on having small nutritious snacks in between meals to prevent myself from overeating during my main meals, things like a piece of fruit, nuts, veggies and hummus or some nuts and raisins.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/10/15 7:51 P

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Day #10 - Appreciate Good Support

I'm a pretty private person, so I am not going to tell many people in my life about my weight loss goals, and my plans to achieve them, except for my hubby, son, and maybe a close friend or two. But the online community of SP is a great venue for discussing my progress, and I have learned to give and receive compliments from others when I write a blog or share about my day on one of my SparkTeams.

A big thing I got out of this lesson is that I do tend to get uncomfortable by compliments at times and react to them in kind of a negative way, as many others do. If someone says I look great, he/she can see how much weight I've lost, I always say thank you, but add that I still have a ways to go. I am going to focus on leaving that last part out from now on, just accept the compliment with warmth and appreciation, from my heart. The words may be different, depending on who the person is and what the compliment is - I don't feel a need to write out some canned responses. The same goes for other compliments about my hair, clothes or accomplishments in any area. I believe It is always important to let someone know how much you appreciate their observation and praise!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/10/15 7:48 P

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Day #9 - Here' s What I Want

I am not going to read the answers to this quiz to people in my life. I love when people notice when I have lost weight and give me a compliment, but I don't have to tell anyone to do that. I get all the support that I need here on SP, so in "real life" all I want from my family and friends is to love me for who I am, regardless of my weight.

Edited by: AMYBELLES at: 11/10/2015 (19:49)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/10/15 7:45 P

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Day #8 Help Me Please

I'm a pretty independent person and don't feel like I need much help. But I feel blessed that I have supportive people in my life. My husband and son are pretty supportive and I have good friends who are also. I feel support from my spark friends as well.

The thing I want the most from anyone in my life is just saying positive comments about the great progress I am making, which they do! My dh always asks me if I want something he is going to get to eat, but I don't want to tell him not to do this, because I want to learn to say no thank you when it's something I don't want or need.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/7/15 10:15 P

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Day #7 I Can Do It!


Being my own cheerleader is a bit challenging to me and feels silly. Post-it notes? Reciting phrases many times throughout the day? I don't see myself doing that! Isn't it a shame that we cheer on others without reservation, but have a hard time doing it for ourselves?

So, maybe I CAN write a few and then read them each day, along with the many great ones here on this thread for motivation. I just did and it made me smile and feel good! emoticon

emoticon because I am committed.
emoticon because I have done it before.
emoticon because I never give up.
emoticon because I want to be healthy and active in my retirement years.
emoticon because I am worth it!

emoticon Yay, I am done Week 1!!! emoticon


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/7/15 9:14 P

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Day #6 Protect Your Program

Here are my thoughts on protecting my program at the present time. I know things change at different stages of your life. I have done this lesson at least twice before and when I look back on my responses back then I see that my life has changed, so I have to handle things in new ways.

Now that I am retired and have a lot of free time, things are both better AND more challenging than they were when I worked-definitely quite different. I was an elementary teacher and very busy all day, so food wasn't calling my name, unless there were birthday celebrations in the classroom or faculty lunchroom. My main challenging times were when I came home from work and turned to emotional eating to relieve stress, and of course weekends. Now I live in a retirement community in Florida with a lot less stress, but where every day is Saturday! I do have much more time to exercise and do lots of activities that keep me busy and away from food. But on the other hand, there are more opportunities to snack with more social get togethers. At these gatherings, I really have to watch myself that I don't snack mindlessly. I bring along my Tervis cup of water with a little Crystal Lite lemonade and continually drink to keep my mind off of eating the snacks.

At home my dh can be a food pusher at times. He has to lose weight, too, because he found out he is type 2 diabetic in the spring. We both have lost weight together since then, but recently he has been faltering, and I have to be strong on my own. He is a great cook, and while we are eating much healthier meals than we used to, he can put too much on my plate or ask me if I want seconds. I am learning to say no thank you (I don't see the "not just yet" phrase working for me, but I will keep it in mind in case there are situations when it will work.) He also loves his sweets, and I sometimes follow along and have some of what he is having. I am working hard at moderation, so I might have a little bit or get an alternative food (for instance, today we went shopping and he bought ice cream. I bought myself 100 calorie WW ice cream popsicles to have instead. That way I don't feel like I am depriving myself.

My hardest time of day is the evenings when I am sitting at home. Being on the computer or watching a show on TV...I think more about food, especially when I am tired. Healthy snacks are more appealing to me during the day - at night I want to snack on something salty or sweet. Chewing gum after I have a little dessert really helps. Also, we have our snacks locked up in a fridge and cabinet in our garage, so that makes it harder to get to!

One last thing that I can think of that is challenging for me is not drinking alcohol. I stopped drinking for several months over the summer when we were away in our RV, but now I am having a drink or two only occasionally. I go out to dinner a lot with friends who drink all the time. Not everyone accepts that I don't want to drink a lot anymore, and it can be stressful to always be explaining or saying no thank you. It's getting easier as time goes on though. I feel so much better and it has really helped me take off the pounds!

Edited by: AMYBELLES at: 11/7/2015 (21:27)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/5/15 10:47 P

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Thanks so much for the support, Lib!

Day #5 - Magic Notebook

I have done all kinds of journaling many times before as a way to track my food and fitness and to remember the activities of my day. I started up a new one on November 1st. Sometimes I write down my thoughts and feelings, but I have honestly never really thought about writing down the foods I think about eating in order to get them out of my system or to plan on eating them at another time. i am unsure how that will work for me, but I am going to try my own version of it. Today I wrote down several times how i made good choices about food throughout the day, and also the one time I made a not-so-healthy choice. My good decisions today were: I had the chance to go to a diner with some of the women after golf today, but I turned it down, which is big for me, since I like to follow along with fun things others are doing. I also said no to a biscotti my dh offered me this afternoon, and I did not have any seconds or snacks after dinner. I did really well today, because I was focusing on it, and writing my decisions down helped me the next time I was tempted by something. So, I will definitely include this as a section in my notebook to write about on a daily basis.

Edited by: AMYBELLES at: 11/5/2015 (22:50)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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CAZJOY1's Photo CAZJOY1 Posts: 1,995
11/5/15 9:28 P

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great job on your days so far emoticon ... and for the things you are finding about yourself and the goals you are making. You have a really good picture of what your narrow road and wide road looks like and seem to have a strong understanding of what works for you. Love seeing your commitment to working through the 100 days!

Lib

Life is beautiful
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Taking one day at a time


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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/4/15 10:48 P

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Day #4 Boundaries, not diets

Boundaries, not diets makes so much more sense to me. Diets are so restrictive and you can't possibly stay on them forever, since they are not real life expectations. But I agree that you have to follow some sort of system, and having a narrow and wider road allows you to flex by how you are feeling - whether you are highly motivated, strong, and full of energy or need a little break.

Right now my narrow road looks like this:
formal exercise for at least 30 minutes a day, and at least 10,000 steps
at least 5 freggies a day
no sugar or white carbs
drink lots of water!

And my wider road:
take a rest day from formal exercise except for walking dogs
allow for more calories through a special meal, dessert, treat or alcoholic beverage, but don't overeat!
drink an occasional diet soda


Edited by: AMYBELLES at: 11/5/2015 (22:49)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/3/15 11:20 P

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Day #3
Do It Anyway!

From previous times I have started the !00 Days book, I have loved Day 3. How often we know what we should do to live a healthy lifestyle, but we just don't feel like doing it! I find that once I push myself and get started, I feel so much better! So, I often use the Nike phrase and


I have been battling fatigue recently. Part of the problem may be from an enlarged parathyroid gland that needs to be removed as soon as I can get a date for surgery. It also could be from not getting enough sleep and the hot, humid temps here in Florida. I woke up this morning at 5:30 and couldn't go back to sleep. I felt achy and lazy, and didn't feel like taking my morning walk. I usually am more motivated when I have my dh, ds, or neighbor to do it with, but today they were all busy. I almost decided not to go, but then I remembered today's assignment and the fact that I want to work on a 10,000 step streak this month. So I went by myself at 7:15 and was back in an hour in time to get ready for a doctor's appointment at 9. I felt much better when I got back, and I pushed myself to go much faster than usual!

Another thing I am working on is tracking my food. I am very inconsistent with using the SparkPeople tracker, so I am now writing everything I am eating in my notebook for the 100 Days of Weight Loss. Writing it down doesn't accurately tell me if I am within my calorie range, but I can see what foods I'm eating and what I need more of and/or less of! - especially trying to get five or more freggies in!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



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AMYBELLES's Photo AMYBELLES Posts: 13,415
11/2/15 10:16 P

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Day #2
Interested or Committed?

Looking back on my life, I would have to say that I have always had an "interested personality", rather than committed. Not for most important things, thank goodness! I was committed to my teaching career of 30 years and my marriage of 26 years and counting. But for many other things, I would lose interest in something over time and/or be inconsistent in my efforts, whether it be eating healthy, exercising, keeping to a housework schedule, doing a hobby, and on and on. Perhaps it is part of my ADD that makes it more difficult for me, but I think consistency and commitment is very hard work for many people. Now, in my retirement years I have more time to work on commitment, and I see that if I can find a way to make my goals interesting, I can commit to them better. Hopefully I am making sense. So, I am going to commit to my weight-loss plan by changing things up so it doesn't get boring to me, and continue to find new ways to exercise and eat healthy. Here is what I know about myself and how I can stay committed.

1. Stick with SparkPeople! I have been a member for many years and it doesn't get boring to me. There are so many different teams to join and people to meet and get to know and support. There are also many different challenges to do that make the weight loss journey interesting, and lots of inspirational blogs and motivational articles to read. This 100 Days of Weight Loss is perfectly suited to me, because there are different things to focus on each day! That is very appealing to my personality!

2. Do different types of exercises. Right now I am very happy and satisfied with my morning walks, because the scenery in our area is beautiful. I can change the route and go on bike rides, too. I have different walking partners to choose from: my hubby, son, and several neighbor friends. Also the gym I belong to has many different classes to choose from. The one I like now is the Group Active class that combines step aerobics, balance, stretching and strength exercises, all to fun music. The routines change twice a month, so I am happy to have new routines to do. If I do get tired of that class, there are many others to choose from, as well.

3. Eat different types of food. I hate the word "bored" but I am not someone who likes to eat the same thing every day. I like to try new recipes and there are many flavorful foods and dishes that are very healthy. I feel fortunate to live in Florida where there are lots of fresh fruits and veggies. My weight loss program is all about balance and moderation, so I believe in eating lots of different foods as long as I don't overeat. I don't want to deprive myself of anything, because then I will crave it more!

4. If and when I start a downward spiral by eating a lot of calories or getting sick and being unable to exercise for awhile, I will NOT throw in the towel and just stop my program. I will just pick myself up where I left off and get back on the wagon. Weighing myself daily is helpful for me in this area. If I see a few pounds come back on, I will not give up, but reign myself in!

5. Finally, what I did today that demonstrated that I am truly committed was I exercised for two hours - first went to my class at the gym, and then took a 3.5 mile walk with my dh. I was tired but I did it anyway, even though it was hot outside. Also, despite having a bout of emotional eating this afternoon, I reined myself in and had a very light dinner, and I also went to a neighbor's house to play games and did not have any snacks that she had out. So, my day wasn't perfect, but I managed to end it on a positive note!



**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,415
11/2/15 10:10 P

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Day #1
I Used to Be That Way

I used to give up on a diet after awhile and gain all the weight I lost back again, but now I am dedicated to keep up a healthy active lifestyle.

I used to not find the time for exercise, but now it is a priority in my life and if I don't get in my morning walk or class at the gym, I really miss it.

I used to sit around in the evenings, but now I move as much as possible to get more exercise/steps and more accomplished.

I used to restrict myself too much by not eating certain kinds of foods, but now I realize that for me, it is best to eat anything I want as long as I am being a mindful eater and using balance and moderation.

I used to beat myself up if/when I did not reach my monthly goals or if the weight did not come off quickly, but now I am more patient and kind to myself, knowing it's okay to have an off day and that my body may take longer to get rid of fat now that I'm older.


Edited by: AMYBELLES at: 11/2/2015 (22:10)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
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