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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,263
11/12/17 1:07 P

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Healthy foods choices and portion control will keep you on track. I find planning my meals/menus is a critical tool in managing my eating.

You can do it - keep going!
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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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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/12/17 9:47 A

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Day 4 – Boundaries, not diets

Right now I am following a wide road as I transition to maintenance and have a lot of upheaval going on in my life with moving to our daughters for a few months. My wide road includes being aware of portion sizes, recognizing when I am full, not eating mindlessly or from stress and choosing healthy food options.

Hoping I can stay on this path with good results and it will become second nature to "eat responsibly" to nurture my body no matter what challenges come my way.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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KALISWALKER's Photo KALISWALKER Posts: 23,538
11/9/17 1:03 A

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I am glad you are doing the 100 DWL now. It may not be convenient but it will keep you going while you are sorting things out. I am cheering for you!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/8/17 9:23 P

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Round 3 - Day 3

Day 3 - Do it anyway

Spent my morning walking time taking my youngest son to the Dr. He woke up with a severe back spasm. Needed to make sure the pain wasn't from kidney stones ( family has a history of them) and to get him some treatment. Kind of threw off my schedule for the day. I did spend the rest of the day packing up the house and getting ready for a yard sale this weekend. Tomorrow will be more of the same. Yard sale Fri. & Sat. then finishing packing for the temporary move to our daughter's for 2 months while our home is replaced. Then reverse the process ( without the yard sale). It may be the end of next week until I have any kind of regular schedule but will keep the day's lessons in mind and do my best to incorporate them.

Lots of activity but no scheduled exercise time.

Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/7/17 9:01 A

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Round 3 - Day 2

Are you committed or interested?

I have committed to this journey to become healthier and fit. I have been faithful to log in to Spark every day for 480 days emoticon as a place to go for encouragement and learning.

I am committed to doing more walking everyday. Somewhat enforced as we will be with out a fenced in yard for the next few months and have a dog who will also need more exercise to make up for not being able to run around in the yard. Hope to get back to strength training videos in 2 weeks after we have moved to our daughters.

I am committed to watching my portion sizes and choosing healthy foods even when I have to grab a meal on the go.

I am committed to planning meals ahead to stay on track during a stressful and hectic time.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/7/17 8:59 A

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100 DWL - round 3 - 11-6-2017

This was my "used to be" list from the last time I went through 100 Days and they still apply. It's good to revisit them and make sure I am incorporating them in to daily life.

Day 1 - I used to be that way but now I’m different-

I used to rely on takeout but now I plan ahead.

I used to wait for the perfect time with no distractions but now recognize distractions are a part of everyday living.

I used to let others inaction discourage and tire me but now I am not dependent on others activity to be energized.

I used to see things as obstacles but now I am working on turning obstacles into opportunities to make life better.

I used to make excuses but now I analyze my reason to see if they are excuses or genuine reasons for not doing something (reasons could be safety issue or causing a re-injury)

I used to eat when I was bored or discouraged but now I find constructive things to do – crafts, walk, yard work, pep talk, read



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,263
3/1/17 3:09 P

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Those are great goals: planning menus, and the 'just do it' approach to exercise have been key to my being able to maintain my weight this past year. The more you do it, the easier it gets.

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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




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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
3/1/17 8:23 A

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Day 1 - I used to be that way 3/1/2017 "Take Two"

Two things that I really want to focus on right now -

I used to fail to plan meals ahead, but now I am working on a list of go to meals and having the ingredients on hand. emoticon

I use to make excuses to not exercise, but now I have a variety of available exercises that can be done inside or out even if it's just 10 minutes. emoticon

Previous list from last fall -

I used to rely on takeout but now I plan ahead. - Still working on this. emoticon

I used to wait for the perfect time with no distractions but now recognize distractions are a part of everyday living. - Getting better at living in the moment. emoticon

I used to let others inaction discourage and tire me but now I am not dependent on others activity to be energized. - Got better at this. emoticon

I used to see things as obstacles but now I am working on turning obstacles into opportunities to make life better. - Getting better at this. emoticon

I used to make excuses but now I analyze my reason to see if they are excuses or genuine reasons for not doing something (reasons could be safety issue or causing a re-injury) - Staying mindful of this. emoticon

I used to eat when I was bored or discouraged but now I find constructive things to do – crafts, walk, yard work, pep talk, read - Have put an end to mindless eating. I may have a healthy, portioned snack in the afternoon if my energy is lagging but don't snack at all after dinner. emoticon



Edited by: VIBRANT4LIFE at: 3/1/2017 (08:24)
Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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AURA18's Photo AURA18 Posts: 11,090
11/22/16 3:01 P

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emoticon for your Friendship and Sharing on 100 DWL emoticon
emoticon emoticon I toast to your health with a green drink emoticon emoticon emoticon emoticon
emoticon Thanksgiving is a time of togetherness and gratitude. Nigel Hamilton emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/18/16 5:27 P

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Day 39-Flavor or texture?

While I am aware of the different textures of the foods I eat I’m not sure I can make the connection between emotions and textures. I know I enjoy foods more if the texture feels right to me but can’t really relate them to specific events. I usually like a combination – oatmeal with small chunks of apple, dried cranberries and chopped walnuts or chicken salad with celery to give it crunch. Perhaps the closest I can come to relating the texture of food to an event would be chips and sour cream onion dip which we always had around the holidays or at parties when I was younger. Now I can substitute the healthier combination of humus or tzatziki dip with veggies or homemade pita chips.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/16/16 8:42 A

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Day 38 – Food as power

I don’t think food has ever made me feel more important or confident. (Perhaps cooking a meal that others appreciated can make me feel important or confident, but not the actual eating of it.) While I have used food as an antidote to stress it was not to feel strong but to sooth. Maybe I should be glad of one less thing to conquer in my relationship with food!



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/16/16 8:42 A

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Day 37 - I love to eat!

Mission Statement - I can enjoy the foods I eat, but no longer love to eat just for the sake of eating.

This is my goal and my new mindset. Since starting the 100 DWL I have been working hard to change how I think about food. Therefore it was hard for me to do this lesson. I can say I now enjoy savoring the flavor, texture and contrast of the foods I eat and I do have favorites, but am hesitant to categorize any foods as ones I “absolutely love” as it seems contrary to my current mindset.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/16/16 8:41 A

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Day 36 – Slow down your eating

I haven’t gotten to practice this yet today, perhaps I can with dinner. I used to be a fairly slow eater, although I probably eat faster now due to other demands on my time at various times of the day. I have been working on past lessons and trying to savor my food, being aware of when I feel satisfied, etc.

I had lunch out today with my MIL and played it safe with a salad and did feel satisfied before I was finished, although probably most of what was left was lettuce.

She wants to go out for lunch again tomorrow so another test. This is a local restaurant so I’m not sure if I can see the menu online and make my choice ahead of time.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/16/16 8:40 A

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Day 35 – The eating pause

I will have to work at remembering to notice this as I eat this week. I tried to be aware of an eating pause during dinner but was interrupted by family or pets several times while I was eating. Made it hard to judge if I actually had a pause.

I do try to be aware if I end up having a “stop and go meal” not to go back for more. It does become harder to feel satisfied (at least for me) if my meal is interrupted.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/12/16 8:35 A

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Day 34 – Listen accurately

It seems that today’s lesson is telling us that there are two ways to recognize fullness, with our brain and with our stomach.

Since it takes our brain 20 minutes to signal that we are full it would be beneficial to pay closer attention to our stomach’s message.

I practiced this with my dinner last night and my stomach felt satisfied at the time I finished my food, a measured portion. I am going to try to remember to practice this exercise at each meal this week so I more immediately recognize the signs of fullness. Important when eating out or unmeasured portions.

Question – Do our stomachs feel full according to volume or calorie density of the foods we eat?

It would seem that it is much easier to over eat calorie dense foods such as peanut butter, cheese, nuts, breads, pasta and even lean proteins than fruits and vegetables. If so portion control is even more important with these foods and making sure to add less calorie dense foods to each meal may help to increase our feeling satisfied at the end of the meal. Eating balanced meals is one key to healthy eating.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/12/16 8:34 A

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Day 33 – Fullness scale

Since I pre-portion my meals I haven’t been giving much thought to the feeling of fullness. Last night as I ate dinner I followed the exercise to monitor how my stomach felt after eating and was at a +1 satisfied level.

This is something I will practice throughout the week. Knowing when I am full will be essential during the holidays when I will be eating a few more meals away from home. (Still need to choose the foods I eat wisely also!)

I have noticed a few times when I did feel full before finishing my morning oatmeal. I recalculated my optimal number of calories to consume to continue a steady 1 – 2 pound a week weight loss and the max number is down by about 50 calories due to the 12 pounds I have already lost. I may experiment at leaving my portions the same and eating to a satisfied level.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/12/16 8:33 A

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Day 32 – The five hour rule

Knowing that I get cranky when I get hungry I do try to be aware of not going too long between meals. What currently works for me is breakfast between 8:30 & 10:00, lunch at around 1:30 to 2:30 and dinner between 6:00 & 7:00. I don’t follow the “eat within an hour of getting up” rule as I just don’t seem to digest food well until I have been up for a couple of hours. If I feel hungry around 4 - 5 I may have a healthy snack. Dinner is a little later to accommodate my son’s work schedule.

I know from past experience I will overeat if I go too long between meals but now try to remember – “I used to be that way but now I am working towards a healthy lifestyle”. I can then portion out my meal, eat and wait so my body has time to register that it is full. (Starting to get this right more often than not, still needs work.)


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/10/16 7:39 A

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Day 31 – Hunger scale
Recognizing hunger has become easier since I began to track my food. Tracking has stopped me from grazing while passing through the kitchen, check-out line etc. I do tend to eat my meals at about the same times each day, but I think those times came about because they line up with my hunger cycles and my daily routines.

There are a few times each week when I am not able to eat lunch at my regular time and it shows because I get cranky.

I try to eat when my hunger level is at -1 a little hungry, otherwise it is all too easy to overeat or chose foods that are more filler than fuel. If I do reach the -3 starved stage I am getting better about talking myself into choosing healthier foods but not always – the siren song of pizza looms large!



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/8/16 7:59 A

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Day 30 – Postpone eating

Good lesson to keep in mind with the holiday season just around the corner. Day to day I am hardly ever in this situation. My MIL keeps bowls of small wrapped candy in her house but I am finally at the place where I ignore them.

This lesson would pair well with the practice of “never going to a party hungry”. It would be hard to postpone eating if we are truly hungry and if we are truly hungry there are better foods to be eating than most party snacks.

This could be a little harder to practice at a restaurant if the service is slow and hunger becomes an issue.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/8/16 7:57 A

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Day 29 – Handheld foods
The example given for this lesson reminded me of the Seinfeld episode where everyone was trying to look sophisticated by eating candy bars with a fork and knife!

Many handheld foods are ones I am currently eliminating from my diet (potato chips, M&M’s etc.) I do eat peanuts about once a week for an afternoon snack but have my self well trained to weigh out a single portion and eat them one at a time.
I also still eat corn chips if I make chili on the weekend but again I weigh out a single portion and am satisfied with that.

The biggest challenge will be Christmas Eve at my MIL’s. She always puts out enough snacks (stuffed dates, cookies, candies, nuts, etc.) for 20 people even though there are only 7 of us there and this is before we have dinner. I will need to be very aware not to just eat because others are eating.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/8/16 7:57 A

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Day 28 – Because it’s there
“I don’t eat food just because it’s there.”

My biggest challenge with this rule was sampling bits while preparing foods for other members of my family. While packing a lunch or preparing a meal for my husband (our schedules often differ as to when we eat) it’s all too easy to have a slice of cheese, a few chips or the last pickle as not to leave it in the jar.

As part of the 5% Challenge we practiced Non Random Eating and I used breaking this habit as my challenge. I have been successful, but do often find that I am mentally stopping myself from nibbling as I prepare other’s food. This is one habit I will need to be vigilant about.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/8/16 7:56 A

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Day 27 - Eat dessert when it’s special

Currently I’m not in any situations where I need to make this choice, however with the holiday season just around the corner it will be good to make a plan.

1. Make adjustments to any recipes I make myself to reduce the calories and keep the flavor.
2. Prepare desserts that are made in single servings so they are already portion controlled.
3. Avoid commercially prepared desserts – they usually aren’t that good and often have flavorings/preservatives that I am sensitive to anyway.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/4/16 8:12 A

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Day 26 – When food disappoints you
How true this lesson is. Often it seems that when we really crave a food, then finally get to have some the result is disappointing. Perhaps it’s not possible for the reality of the foods actual taste to live up to our memories that may not just include the taste of the food but other good feelings that we associated with previously eating it.

Can the combined memories of an occasion and the associated food elevate the remembered flavors to a higher level than the actuality of the foods taste?


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
11/3/16 8:20 A

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Day 25 – Smaller amounts, less often
I’m finding it interesting that a number of the 100 DWL lessons are things I had already begun to incorporate in my current healthy lifestyle plan. Three of my favorite foods (I am going to think of them as former favorites from now on and develop a new list of healthier favorites.) pizza, chocolate/caramel candies and potato chips are something I am choosing to eliminate from my diet.
However there are some I would label as “foods to enjoy occasionally” – corn chips, bagels, bacon and turkey sausage/potato hash.
My plan for these foods is:
Corn chips – a measured portion to eat along with homemade chili two or three times a month.
Bagels – A breakfast sandwich on a bagel has been a long time favorite. Now I will use just half the bagel, add bell pepper or tomato with an egg and omit any cheese. Limit to one per week.
Bacon – Plan for a BLT once a month
Breakfast hash – Limit portion to ½ cup twice a month.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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11/2/16 6:18 P

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Day 24 – Eat for satisfaction
Since I started tracking my food and limiting my calories to a reasonable amount per day I have become more aware of eating only those foods that satisfy. Even when I have gotten in a situation where I am overly hungry and need to eat right away, I try to choose a food that will also be satisfying to my palate. If I don’t I know I will be tempted to graze through the kitchen looking for something that will “hit the spot”.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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11/2/16 6:17 P

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Day 23 – Savoring
Several years ago on a previous journey down the road to better health I kept a jar of Ghirardelli wrapped chocolates (mint or caramel filled) on the bookshelf in my bedroom. I allowed myself one a night as my special treat. I would slowly eat it, taking four or five bites for each square and savoring the taste. This worked for a while but I found that on days that were stressful I would start thinking about my treat earlier and earlier in the day, until getting to treat time became my focus for the rest of the day. Then on really stressful days one square would turn into two or three.

On my current journey I have decided to forgo candy altogether. While I may enjoy the taste I have decided to save my calories for foods that fuel my body.
Because of this I am learning to savor the taste of many other healthier foods. So instead of candy I will choose a luscious piece of fruit while at the store today to do this exercise.





Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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11/2/16 6:16 P

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Day 22 – Multitask with food
Being mindful of what and how I am eating is another thing I have been working on for the last few months since getting serious about developing an ongoing healthy lifestyle. Planning and portioning meals and snacks wards off mindless eating while watching TV or reading. My husband and I are usually not on the same eating schedule for breakfast or lunch so I often read while eating these meals. I will make a conscious effort today to concentrate equally on the food I am eating as well as what I am reading.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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11/2/16 6:15 P

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Day 21 – Eat with awareness
This is a habit I have been working on for a while now. I was the person who could inhale a candy bar and then wonder where it went.

I now try to be more aware of the flavors of the foods I eat and to choose foods that match the flavors/textures I am in the mood for at that time. No matter how good a food tastes if it is spicy/soft and I am in the mood for sweet/crunchy it will not satisfy.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/29/16 8:31 A

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Day 20 – Half-off special
This was something I was doing when I got serious a few months ago about losing weight. I would make myself a half of a sandwich for lunch and round out the meal with some fruit of veggie sticks. Not going back for seconds is also important. From there I moved on to planning ahead more and measuring and tracking my foods. I don’t eat out often but if I can’t plan ahead when eating out by looking up the menu online I will use this strategy.

Pizza is the one food I still struggle with as far as only eating a reasonable portion. I will have to make sure to have a salad along with the pizza serving or pizza may have to become one of the few foods on my forbidden foods list.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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10/29/16 8:26 A

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Day 19 – Eat reasonable amounts

Tracking the foods I eat has helped me be successful in losing weight and to accurately track you need to weigh or measure what you are eating. When I am weighing foods I do try to eyeball the amount before I put it on the scale and am getting better at estimating portion sizes. Knowing the correct portion size, especially for calorie dense foods like peanut butter, nuts and cheese, is a big part of the weight loss battle.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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AURA18's Photo AURA18 Posts: 11,090
10/27/16 7:47 P

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Retrain + Practice = Progress emoticon emoticon emoticon emoticon
I have NRE "No random eating" on my mind, I open the fridge several times a day to feed my dog. He has pancreatitis an small frequent meals helps. I have to say NRE so often!

Keep up the good work you are doing here One lesson One healthy choice at a time emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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10/27/16 8:28 A

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Day 18 – Retrain eating habits

I began retraining my eating habits several months ago when I began tracking my food again. For me this means measuring my portions for each meal as well as keeping track of nutrients. Only putting on my plate what I should eat means not having to toss any at the end of a meal. Since I have been doing this I can recognize that I am full more quickly.

Even though I grew up as part of the clean plate era I’m not sure that had much to do with why I was overeating. I don’t think I ever really overate out of guilt. More because I just like food. Retraining myself not to cruise through the kitchen in the middle of the day because I’m bored, tired etc. has been my battle and I’m sure will be something the 100 DWL will be addressing.

I’m hoping that continued tracking will train me to judge when I have eaten enough on those times when I can’t track – holidays and dining out – where I don’t have as much control over what is being served.




Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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10/26/16 8:14 A

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Day 17 – Stop wasting food
“Every time you eat food your body doesn’t need, you are wasting it!”
I grew up as a member of the “clean plate club”. Yes, I do remember hearing my Mother tell me to eat everything and about the starving children in Africa. I like the idea that when you eat food your body doesn’t need for fuel you are wasting it. (Also causing more work for yourself to get rid of the extra pounds it will add.)

Maybe this is why measuring and tracking my meals is working so well for me right now. Since I am only serving myself what I actually need for fuel I can clean my plate and actually should, so I get enough calories for optimal weight loss.
Of course it is then important to make sure the foods I am choosing are fuel not filler.

Rather than waste food by throwing some away I will continue to measure my servings. I am however working on the habit of not finishing food left by my husband (last two pretzel sticks, piece of toast, etc.), these things I do throw out.

This also ties in with the 5% Challenge which this week has as a goal No Random Eating. I am doing this by not nibbling when preparing foods for other people.





Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/25/16 8:47 A

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Day 16 – Nurturing power of food

Food does have the power to nurture, that’s one reason why we celebrate milestones in our lives with food and feel comforted by using Grandma’s special recipes. I however don’t want to use food as a comfort in daily situations, a habit I have worked on breaking for the last few months.
Before I got active again on Spark I was reading Gretchen Ruben’s book on habits “Better Than Before”. The book covers habits of all types not just those related to eating and diets, but the section on Abstainers and Moderators applies here. Some people have the ability to moderate areas of their lives and some, to be successful, need to abstain. With regards to comforting with food I am definitely an abstainer.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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10/24/16 9:33 A

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Day 15 – First two bites

I understand the principle of today’s exercise but for myself I do better just eliminating sweets and rich foods from my diet. I do use this technique to judge if a food is worthy of eating and spending some of my daily calorie allotment on. Sometimes a healthy food (cantaloupe comes to mind as a food this happened with recently) can miss the mark taste wise and leave me unsatisfied if I go ahead and eat it anyway. I’ve learned I would rather set it aside and have something else. It does go against my frugal nature to waste food which is another reason I would not want to intentionally get a food to only try two bites.

I will try the part of this exercise that asks that “With each food you eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food” and comment at the end of the day.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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10/24/16 9:33 A

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Day 14 – Morning affects evening

Seems like I’m on the right track as I always eat breakfast and track what I eat. I have learned that some breakfasts have more staying power than others such as those that include some protein and a whole grain. (Oatmeal with walnuts and fruit or an egg and pepper sandwich in a whole grain pita are two of my favorites.) I try to have a serving of fruit with breakfast also.
My go to afternoon snacks ( if I need one) are 1T of peanut butter and a small apple or celery sticks, baby carrots and yogurt dip or wheat thins with low fat garden veggie cream cheese.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/24/16 9:16 A

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Day 13 – Oops, I forgot to eat!
Not likely!

I have a fairly regular schedule for meals on weekdays and another for weekends. Weekdays I always eat breakfast although not until I have been up for a couple of hours between 9 to 10; I just don’t seem to digest food well until then. Lunch is around 1 to 2 in the afternoon and dinner around 6 to 7 in the evening. It’s not often that I can’t keep to this schedule, only if an emergency comes up.
Weekends are a little less structured. Sometimes with brunch, a snack and then dinner.




Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,936)
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10/22/16 6:54 A

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Love how you are evaluating your fuel choices. emoticon

Sodium is sneaky. It is amazing how high the levels are in some foods.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


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 Pounds lost: 31.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/21/16 4:44 P

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Day 12 – Fuel or filler
The assignment for the day is to rate the foods we eat as fuel or filler. Since I have been tracking my meals for a while now I went and randomly picked out 11 days over the last 5 weeks to see how much was fuel and how much was filler.

While my calorie intake was in my target range and my balance of carbs/protein/fats was okay overall I learned some interesting things. Half of the time my sodium intake was higher than my target range. Only twice did I eat at least 6 servings of fruits and vegetables. I am meeting my goals for fiber only about 2/3 of the time.

While not many of the foods I am choosing are filler in and of themselves I am not eating enough variety and often don’t choose whole grains. While at first glance I seem to be eating a lot of fruits and veggies many times the amounts added to my meals aren’t a full serving.

Meeting my fuel needs –
1. Find ways to add full servings of fruits and vegetables to my meals.
2. Cut back on breads. Go back to baking my own on a regular basis so I can control the type of grains and sodium level.
3. Find a visual reminder to eat more fruits/veggies. Perhaps refrigerator magnets that can be moved each time I eat a serving.
4. Re-evaluate in one month to check progress. Making these changes should correct the fiber issue.




Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,936)
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10/21/16 4:44 A

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Cheryl, that is great that you have become more selective with your fuel.

Does our body need it?
Does it taste good?
Is the taste worth adding it to our body?

Awesome! emoticon emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


 Pounds lost: 31.0 
0
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21
31.5
42
VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/20/16 2:02 P

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Day 11 – Two purposes of food

“From now on, plan that you will eat for only two reasons:
1. To fuel your body
2. To appreciate flavors”
Most weekdays I eat on the same breakfast, lunch and dinner schedule. If my calorie intake was a little low early in the day I may add a healthy snack between lunch and dinner. I rarely eat after dinner anymore, a habit I am glad I developed.

Weekdays I do usually have a 3 o’clock cup of coffee/15 min. power nap break that energizes me for the rest of the day.

Weekends I am a little more flexible. I may eat a larger brunch, an afternoon snack and then dinner.

As far as appreciating flavors I have become much more selective especially when choosing a more calorie dense food. If it doesn't have that "WOW" factor taste wise it is easier to forgo it. ( I still sometimes think about how good a rich slice of New York style cheesecake would be but since where I live there are only poor imitations sold it hasn't been a problem!)



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/20/16 1:45 P

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Day 10 – Appreciate good support

I do have a tendency when hearing a compliment about my appearance or weight loss to think- thanks, but – I still have a long way to go, I’ve made some progress but not enough or numerous other similar thoughts. I find it especially hard to receive a compliment on days when I feel I have slacked off on reaching my goals even though the progress I have made shows.
Receiving compliments and “staying in the moment” is something I need to continue to work on.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,538
10/19/16 10:26 A

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I agree sometimes we can be more sensitive to others comments.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 185.2 
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CD13384562 Posts: 7,356
10/18/16 6:24 P

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Very insightful. I agree what we want may be different depending on how we ourselves feel about the situation.

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10/18/16 4:08 P

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Day 9 – Here’s what I want

When reading over the “What I Want From You” quiz, I realized that I might not always have the same answer depending on how I was feeling and the reason I was eating off plan. Because of this it would be unfair to ask family members to respond in a particular way as they may not know how I am feeling at that time. I have answered the questions to perhaps get a better idea of how I might react to others attempts at support.

1. If you see me eating something that’s not on my diet plan – I may want to be asked “Should you be eating that?” if it was a situation where I just wasn’t paying attention or I would rather have someone “Ignore it entirely” if I was feeling out of sorts. I'm not looking for anyone to be the "food police"!

2. When I’m making progress, such as losing weight – I wouldn’t mind be complimented on how I look, but not in front of others.

3. When I’m struggling or gaining weight – I would want it ignored until I bring it up.

4. When I’m making progress you can’t see – It would really depend on how I was feeling about myself.

5. When I’ve maintained my weight (even though I may still want to lose more) – I may take a compliment well or if I not feeling good about my progress I may use it to criticize myself for not doing more to reach my goal.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,538
10/17/16 1:28 P

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Wider road - always good to know that you will not hit the ditch but can accept not being perfect.

not to eat after dinner - agree very important, it`s like adding an extra meal to eat after dinner

You can do it! emoticon

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 185.2 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/17/16 9:24 A

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Day 7 – I can do it!
1. I can do this because I am in control of my choices.
2. I can do this because I have planned for success.
3. I can do this because I feel good when I eat healthy foods.
4. I can do this because I have respect for my body and want to treat it well.
emoticon


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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10/17/16 9:23 A

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Day 6 – Protect your program

Since I don’t go to many social events where food is offered “food pushers” aren’t much of a problem for me. Sometimes my MIL will offer me treats when I am at her house but I just tell her I ate recently.

More problematic are evenings or weekends especially fall Sundays when our family watches football together. I have pretty much made it a habit over the last several months not to eat after dinner and have been able to stick to this habit. Sundays I plan ahead with a homemade food like chili where I can control the ingredients and everyone can dress it up to their own tastes. I’ve found I enjoy it topped with diced fresh tomato and if my calorie allotment for the day allows avocado. Served with a measured portion of corn chips (again fitting it into my calorie allowance) this dish can take the place of a much more fat and calorie laden plate of nachos with many of the same flavors and I don’t feel deprived.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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CD13384562 Posts: 7,356
10/13/16 9:18 P

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Great plans!

MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,936)
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10/13/16 5:06 P

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Always love a plan B! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


 Pounds lost: 31.0 
0
10.5
21
31.5
42
VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/13/16 3:56 P

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Day 4 – Boundaries, not diets

Narrow road –
1. Measure and track all meals and snacks.
2. Have several go to meals and their ingredients on hand for days that don’t go as planned.
3. Plan meals ahead to balance nutrients and sodium intake.
4. Have a regular exercise plan for each day of the week with a Plan B ready to go in case of rain or unexpected event.

Wider road –
1. Allow 2 or 3 days a month to go a little over my calorie range by a predetermined amount – 200 to 300 calories.
2. Have a few exercise alternatives ready if boredom or soreness sets in.
3. Revisit the idea of a wider road when it is time for maintenance.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/13/16 3:56 P

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Day 3 - Still thinking on this one. Will edit post later.

Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,538
10/13/16 1:29 P

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emoticon If you can make time to keep up with the daily reading it will help so much.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 185.2 
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194.75
179
VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/12/16 2:02 P

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Day 2
Are you committed or interested?

I have committed to this journey to become healthier and fit. I have been faithful to log in to Spark every day for almost 3 months as a place to go for encouragement and learning.

I have exercise plans A, B and C so I can fit some exercise in everyday and a backup meal plan for quick meals when the day seems to fall apart.

I 've committed to tracing my food every day, even on the day or two a month when I may indulge in something I wouldn't normally eat.




Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,936)
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10/12/16 6:12 A

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Hi Cheryl,

Sounds like you are off to a great start!

Wonderful ideas!

emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


 Pounds lost: 31.0 
0
10.5
21
31.5
42
VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/11/16 11:58 A

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Day 1 - I used to be that way but now I’m different-

I used to rely on takeout but now I plan ahead.

I used to wait for the perfect time with no distractions but now recognize distractions are a part of everyday living.

I used to let others inaction discourage and tire me but now I am not dependent on others activity to be energized.

I used to see things as obstacles but now I am working on turning obstacles into opportunities to make life better.

I used to make excuses but now I analyze my reason to see if they are excuses or genuine reasons for not doing something (reasons could be safety issue or causing a re-injury)

I used to eat when I was bored or discouraged but now I find constructive things to do – crafts, walk, yard work, pep talk, read



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


 current weight: 172.0 
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