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HUYANA_PHOENIX's Photo HUYANA_PHOENIX Posts: 499
11/5/15 3:33 P

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Day 5
MAGIC NOTEBOOK

"When a food thought crosses your mind, remind yourself that you don't have to act on it. Instead write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future."

PRACTICE THIS - write down some favorite foods and describe the amount and how often you'll fit it into your program

~ Ice Cream
Alternative: all-fruit smoothie or sorbet, as calorie budget allows.
Actual: enjoy up to one measured-out cup of a plain flavor ice cream or frozen yogurt from my own freezer, daily if desired and it fits into my calorie budget.

~ German Chocolate Cake
Alternative: slowly savor a Chocolate Dipped Coconut Luna Bar up to 3 times a week, factored into calorie budget.
Actual: plan to have a store-bought slice up to once a month if I've really been craving it. If (any) cake is present at an event, I will slowly enjoy each bite of a small slice and include it in my food log. If the treat is not excellent, remember that it's not worth finishing it.

~ Pizza
Alternative: make a healthy version or alternative at home
Actual: at a social event have up to 2 slices - eaten slowly - no more than once per week. Ideally, alternate a bite of pizza with a bite of salad or raw veggies. If I do end up ordering a pizza, FREEZE anything beyond my budgeted allotment.

When I have a strong craving for something that doesn't fit into that day's calorie budget, I will remind myself, "THERE IS NOTHING I WANT NOW THAT I CAN'T HAVE LATER." If I still crave it an hour later, I will journal it. If I am still craving that food hours or days later, I will factor it into the current or an upcoming calorie budget.

I am learning to eat more mindfully. Eating more slowly and with minimal distractions allows me to savor every (small) bite of food that I do eat. Even though I'm still learning to incorporate this, I've found that it does make smaller portions and single servings much more satisfying.

I used to try to totally avoid my trigger foods when dieting, but now I realize that if I am very careful, I can enjoy them in moderation. Factoring in these foods in a reasonable way will prevent me from "caving in" and having a feeding frenzy on them. For the most part I want to find healthier alternatives to have on a regular basis, rather than planning to incorporate the culprits themselves too often.

The ability to have ice cream in my freezer without consuming massive quantities of it is very new to me. I've discovered that I CAN have control over it. When I think about ice cream, knowing that there is some available for me to work into my food plan for the day helps to lessen the strong CRAVING for it. Putting it on a scale and measuring out my serving to the gram makes me mindful that I am eating it responsibly and I should savor it. When the ice cream is "calling me," I mentally tell it, "YOU HAVE NO POWER OVER ME." Strong, committed me gets to decide when I will have it, not the cravings.
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Labyrinth - "You have no power over me."
www.youtube.com/watch?v=_Mol
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GREBJACK's Photo GREBJACK Posts: 8,787
10/30/15 8:01 P

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Mmm... ginger snaps... mmm...

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
10/28/15 3:02 A

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It's great to read about your progress - thank you for sharing it here.

Top Tip: if I'm out and about and have a food thought - I make a note on my phone. Then when I'm doing my meal plans, I consider how I can meet that 'need' in a controlled way. It's usually just a one-word text that I save: ice-ceam; ginger cookies; pizza!
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KALISWALKER's Photo KALISWALKER Posts: 25,084
10/28/15 12:32 A

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I'll try that, what when I crave a food.

Happy Sparker Lynn 'A good girl with bad habits'
Achievers! Not for the powerful and famous, but for regular people who set goals and achieve them by their own determination,

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GREBJACK's Photo GREBJACK Posts: 8,787
10/28/15 12:17 A

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Yeah, it's funny how little I miss things like sugared cereal now that I'm used to something new, and I'm amazed how well postponing (and drinking water) works when I'm craving a food rather than actually hungry. When I'm hungry, on the other hand, postponing just makes me more likely to stuff myself once I finally get to eat!

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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KALISWALKER's Photo KALISWALKER Posts: 25,084
10/25/15 9:31 P

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Happy Sparker Lynn 'A good girl with bad habits'
Achievers! Not for the powerful and famous, but for regular people who set goals and achieve them by their own determination,

Greater Vancouver, BC Canada
2021 Summer 5% Challenge Community
https://www.sparkpeople.com/myspark/
groups_individual.asp?gid=72061


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MAWMAW101's Photo MAWMAW101 Posts: 15,058
10/25/15 6:00 P

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emoticon I have my notebook!
Day# 5 -- Magic Notebook
If I want a food not on the log, I'll write it down and have it later.
If I want more food, I'll write it now and see how long I can wait.

Phyllis ~~
Indiana - Eastern Time
The Way of St James - 500 miles


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
10/7/15 2:36 P

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Excellent! We grew up putting sugar on breakfast cereal too (mind you, I don't think they came ready-sweetened then). I had a similar experience of deciding at some point in my early teens to stop having sugar in my tea - and never have since. Funny, isn't it?!

GREBJACK's Photo GREBJACK Posts: 8,787
10/7/15 12:44 A

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I don't normally journal these things, but I have found it helpful to muse about my eating habits and share on various spark teams. And I had an important experience in my early adolescence:
I grew up putting sugar on my breakfast cereal (in retrospect I can't believe my parents let me do this!) For some reason, something like Lent, I chose to gave up sugar on my cereal for one month. I wasn't trying to break bad habit or anything like that - it was some challenge for 4-H or something that I was just trying to give up something sweet. At the end of the month I just didn't feel like going back to eating my cereal with sugar - it tasted fine as it was. That memory has stayed with me ever since - if I could just stick with something long enough for it to feel normal, it wasn't even hard to stick with it after that.

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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OHANAMAMA's Photo OHANAMAMA Posts: 29,457
8/6/15 10:07 A

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made my magic notebook a long while back, never wrote in it, I will use it

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
8/6/15 1:50 A

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The things that come in packets - like cookies/biscuits are very difficult - and I manage this for myself by only buying small packets, or even individual cookies. It's easier for me because I live alone, and do not have to have things I don't want to eat in my environment (like you do if you have a family). The thing about eating one or two then stopping will come up in a later Day's activity - Day 15 for example.


LOUBIE50's Photo LOUBIE50 Posts: 244
8/6/15 12:54 A

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Favourite Foods in Magic Notebook

Well my problem is really anything sweet - and if it's sweet is usually fatty too.

So be it biscuits or sweets or even crisps/snacks I only just discovered that most of the ones I like have added sugar ( in future I will stick to a bag of plain crisps occasionally).

I gave up eating Chocolate bars in July 2013 as I was consuming at least 300g of chocolate a day and it caused really bad mood swings for me and headaches.

That said and what I am currently battling is the sugar cravings when I am dealing with stress

So like others I want to be able to say have 1 or 2 biscuits and then STOP - at the moment I will eat the whole packet pretty much. So I am not buying them in currently.

I have never tried writing down something I am craving so it will be interesting to see if this helps or hinders. Usually if I am thinking about something eventually I act on it. So this has been another really interesting Day's lesson.

Lisa

Taking it one day at a time to reach my goal :-)


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IAMBLESSED103's Photo IAMBLESSED103 Posts: 18,830
8/6/15 12:39 A

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Day 5 - Favorite foods in my notebook:

Spaghetti with Ricotta cheese
1/4 lb Cheeseburger with fries
Crème-filled sandwich cookies
Ice Cream
Reese's Peanut Butter Cups

2. Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.

Spaghetti with Ricotta cheese - 1 cup with tablespoon of ricotta, 1-2 times per week
1/4 lb Cheeseburger with (small amount of) fries - once a month
Crème-filled sandwich cookies - NOT at all right now.
Ice Cream - avoid toppings but have a small child's scoop, once a month or couple months
Reese's Peanut Butter Cups - Right now NOT at all - these are a serious addiction for me since childhood. But maybe in the future, I could have 1 or 2 every couple months.

I'll have to see how I do over time handling these foods.


Edited by: IAMBLESSED103 at: 8/6/2015 (00:40)
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OPHELIE's Photo OPHELIE SparkPoints: (0)
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8/5/15 11:12 P

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1. Foods I think about:
KitKat bars, any chocolate bars really
Chocolate in general


2. I have tried and kept one KitKat bar for "emergency" in the pantry. It has been there for 2+ weeks now :)
I wish I would stick to one "dessert" a day, with lunch. That is a goal I am striving toward.


3. Stretch the times farther apart. Yep, that is exactly what I'd like to be able to do!

I have not really taken the time to write the items down today, but I will do that tomorrow. See how it goes.


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DSJB9999's Photo DSJB9999 Posts: 7,600
8/5/15 6:08 P

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DAY 5 (5/8/15) – MAGIC NOTEBOOK

I think its really interesting to consider that even if I think about a food it doesn't mean I have to eat it at that moment but can 'take it out of my head' by writing it down in my food diary or magic notebook which includes thoughts and ideas too. I need to work on distractions too to strengthen my resolve with certain foods and MUST stop after one item, not keep on eating different 'forbidden foods' as I can do on a 'binge'.

Still really tempted by the special cereal bars in my cupboard but still delaying them for another time! Don't want to write them down elsewhere as they remain on my mind a lot already.

Today I did have 3 small chocolate crunchy cakes my daughter had made and 3 celebration chocolates but did not join my dh and ds treating themselves to crisps and other treats in the house. Very pleased I knew where to stop with these today, just because others were eating I didn't have to join them! emoticon



Donna
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CD14651201 Posts: 4,325
8/5/15 4:56 P

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Today’s assignment

1. Whenever you think about a particular food you want, write it down in your notebook. Practice this today by writing a couple of your favorite foods in the space below.

Popeyes Fried Chicken with Louisiana hot sauce.
Popcorn drowned in real butter and loaded with salt.
Steak n Shake onion rings with lots of salt.

2. Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.

Fried chicken – for now, none. Eventually once a month. 1 breast and 1 thigh and 1 side potatoes & gravy.
Real butter and added salt on popcorn. – skip it for now- if I ever get well enough to go to a movie theatre I could treat myself then.
Onion rings- skip it for now. Maybe on a trip home from the hospital sometime in the far off future.
3. Stretch the times farther apart for eating each of these foods. You may discover that after a while, certain foods don’t seem as important to you as they once did. Add notes below on what you learn from using your magic notebook.

This exercise reminds me that I don’t HAVE to eat certain foods just because I think about them. Writing them down in my notebook seems to decrease their power. I'll get to have them eventually, so for now, I can let them go.

PEGPENGUIN's Photo PEGPENGUIN SparkPoints: (80,352)
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8/5/15 4:26 P

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Day 5 - Magic Notebook
1. I don't really have time to write down a food I want every time I think about it, I do keep a journal of what I eat on a regular basis.
2. I do have a problem with certain foods (like ice cream and Vita Tops) and I am trying very hard not to have them both everyday (even if they do fit into my calories).
3. So now I am tying to write them in ahead of time in my food journal and plan them separately a few days apart. emoticon emoticon


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GETFITABBY's Photo GETFITABBY Posts: 314
8/5/15 2:58 P

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Day 5 Magic Notebook
I believe the magic notebook is a good idea, but I don’t write every food down that I fancy, simply because I don’t like to dwell on food items that I shouldn’t be eating. If it is just a whim I fancy, like seeing something on the store shelf, I tell myself “not now, but maybe next time” and then I soon forget about it. That has worked well for me. If it is something that I really want then I plan when I will have it and how often. I still look forward to having a small serving of ice cream once a week, 2 slices of pizza once a month, and a Chocolate Mint Utah Truffle the first Sunday of each month. When I do have these treats I take time to savor the flavors and enjoy the food more. Sometimes I don’t have a truffle on hand and skip a month or two and I find that I don’t really think about it that often, but when my granddaughter comes for a visit and brings me a few I put them up and then eat them as planned. There is one stipulation I place on being able to partake of these extra treats, and that is that in order to have them I must have been consistently on my plan and losing weight. So I guess I allow these things as a reward for healthy eating habits 95% of the time. Which I think is a good balance.

Edited by: GETFITABBY at: 8/5/2015 (15:10)
Abby
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My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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MONAMOM's Photo MONAMOM SparkPoints: (88,053)
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8/5/15 1:35 P

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Day 5: Magic Notebook
08/05/2015

Day 5~~100 Days Challenge 2015
Day 5 Summary


Create a special notebook or journal section for recording your favorite foods.

When a food thought crosses your mind, remind yourself that you don’t have to act on it.

Instead, write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future. These are three of my favorite foods.

1. Whenever you think about a particular food you want, write it down in your notebook. Practice
1) Choc Caramel Gelato (Breyers)
2) Birthday cake
3) Homemade bread

2. Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.

1) Choc Caramel Gelato~~When I lose 25 pounds (if I still want it)
2) Birthday Cake~~Next birthday (Nov)
3) Homemade bread~~when I make spaghetti in four weeks

3. Stretch the times farther apart for eating each of these foods. You may discover that after a while, certain foods don’t seem as important to you as they once did. Add notes below on what you learn from using your magic notebook.

This exercise reminds me that I don’t HAVE to eat certain foods just because I think about them. Writing them down in my notebook seems to decrease their power. I know that I get to have them eventually, so for now, I can let them go.

Edited by: MONAMOM at: 8/5/2015 (13:39)
Mona~~SC



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
8/5/15 12:31 P

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Great to read that so many of you are finding that keeping a 100 days journal is helping. I'm pretty lazy about writing up my thoughts in my journal - but I make rough notes of the main points.

I love Liz's idea of using a peppermint spray to change the smell in the air away from food!

I love, love, love the magic notebook idea. If I get the thought of some food I'd like to eat (which is off my plan for the day) I make a note of it on my phone (in the 'notes' or as a 'draft' message) then write it down when I get home.

I know you you mean, Kate, about not wanting to 'trigger' eating something - I've been there! You have to use the tools in the way that works for you. I have learned that I can't risk buying some foods, because I will be tempted to eat them all. I have to have control at the point of purchase!

However, now that I've discovered the NoS diet system, this is working well for me, because I can eat whatever I fancy at the weekends. Like you say, Kate, this is 'delayed gratification' but it seems to working for me this time around. Bear in mind, this is my fourth time through the 100 DWL book - so it's taken a while!

CD12162271 Posts: 2,199
8/5/15 10:38 A

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WORKING52's Photo WORKING52 Posts: 29
8/5/15 9:29 A

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Day 5: Magic Notebook

So my mother read my diary when I was a pre-teen, and I have never kept a notebook or journal since! Contributing here is different as I know there is an audience :) However, with this challenge I started a daily log book so that I can do all the activities and have found it very helpful to reread. With this magic notebook challenge I have decided to add my food thoughts to my daily log. Huge step for me lol!

Wishing everyone a successful day! emoticon

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GOCALGAL's Photo GOCALGAL Posts: 5,559
8/5/15 8:54 A

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I agree that the "magic notebook" is an awesome tool. It has given me insight and understanding of myself and my environment.It has helped me to catch myself from falling and staying trapped in old,counter-productive behaviors. Instead of only posting here, I have decided to go back and to get my notebook journal up to date. For my best strategy and success I will do both as best as I am able and forgive myself when I can't or don't.

It occurred to me while thinking about "not having to act on my food thoughts" that I need less thoughts and more activities and distractions. I need to make some changes to get away from old, bad habit patterns.

Quaint, I love your idea of peppermint spray to take control and keep your focus. emoticon Laurel have a safe and quick as possible trip back to Texas!
Focus and success to all!! emoticon



Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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OHIOMOM's Photo OHIOMOM SparkPoints: (0)
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8/5/15 8:44 A

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When I started with SP, I did my journaling online, but being online, I never went back and reread what I wrote. The little notebook I got for this 100 day is already worth it's weight in gold. Even tho it has only been a few days, I reread what I have put down, it reinforces what I have committed to do.

About the food I crave, well since I have to go gluten free, my weakness is Pizza, yes I can get gluten free pizza and #1 it is expensive and #2 it is not as tasty as regular Pizza, so I did get it once before this 100 days started and I can say, I do not crave that Pizza. If I listed all the other gluten foods I miss, well it would take a lot of paper and I don't see the point since I can not have them ever or suffer the consequences and that is a deterrent enough. So since Pizza is my very favorite food I will leave it at that. All that being said, I can not sit here and say I will never eat gluten free Pizza again, I am sure my craving for Pizza will get the better of me, but I intend on trying a recipe that has shredded potatoes for the crust is about 6" in diameter and can be made as healthy as I want since I control the ingredients, before heading to the phone and calling for the nasty delivery Pizza.

Edited by: OHIOMOM at: 8/5/2015 (08:48)
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SINFULLYQUAINT's Photo SINFULLYQUAINT Posts: 1,365
8/5/15 7:17 A

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Laurel I hope that you time spent with family goes well!

I enjoyed reading day five - putting off temptations food wise Is absolutely a weak area for me. I really do enjoy writing todo lists, and I try to write down things when I worry about them to get out of my head - so I see how writing down foods might just work the same way :). The book mentioned the smell of popcorn - that one is so tough sometimes! I don't even like popcorn all that much when I actually eat it, but it smells so good... And somebody at work was having microwave popcorn.. So maybe next time it'll get written down in my journal :) yesterday I did succeed in not letting it make me run to the vending machine - I sprayed some peppermint spray in my office so I couldn't smell the popcorn so much emoticon

I hope everyone has lots of success with today's entry! I'm trying to remember to flip back through the previous days and keep them in mind.

~Liz
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
8/5/15 3:56 A

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emoticon Laurel - you're right, the 'magic notebook' is an ideal tool when you're being buffeted around emotionally. Wishing your DH a safe journey - your kids and g-kids will have great memories of you forever.
emoticon

ROCKPORT9's Photo ROCKPORT9 Posts: 6,482
8/5/15 3:36 A

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Day 5---Magic Notebook emoticon

In the bit of crazy that is my life right now, I can use the "magic notebook" for help.

My DH is 400 miles away as he heads for Northern Virginia from South Texas. We'll have the next few days to be with the kids and baby together before heading for home. It's been a long five weeks helping out with the baby, filled with joy and with sadness (the recent passing of my brother).

The "Magic Notebook" can bring me moments of thought and making clear choices.

Laurel
Rockport, Texas

Central time zone


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
8/5/15 3:06 A

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5th August 2015

Day 5 - Magic notebook

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity. I have also posted a link to the blog on Linda's website, which has all the info from the book (and leads to other good reads if you're so inclined!)

Here are today's suggested activities:

1. Whenever you think about a particular food you want, write it down in your notebook.

2. Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.

3. Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.

Here's a link to the Day 5 blog, posted on Linda's Spark page
www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=57
64813


Edited by: SWEETENUFGILL at: 3/5/2017 (04:18)
JENNIFERMARIE75's Photo JENNIFERMARIE75 Posts: 271
4/6/15 8:54 P

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I like the idea of writing down foods that I am craving. I don't journal enough and I really should. At least now I come on here and write about my days a lot. Today I was craving chips or something crunchy and salty and we didn't really have anything in the house like that so it worked out but I thought it through also and was not going to cave in. :)

"Maybe it isn't about becoming anything. Maybe it's about unbecoming everything that isn't really you so you can be who you were meant to be in the first place


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LOUBIE50's Photo LOUBIE50 Posts: 244
3/31/15 1:46 A

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Day 5

The Magic Notebook

Well I already record what I eat when I eat it so I think I am kind of already doing this, but I suppose it's including foods that I like but don't tend to eat when I am on plan.

Two I can think of that I really like and can be incorporated into my eating plan are :-

Pizza - but instead of eating a whole one to myself. Have half with a large salad

Biscuits - now these really are a treat food as there isn't anything nutritional here. But I need to learn to be able to have just 1 or 2 that I have allowed for in my plan and not eat the whole packet!!!

I really want to get to the end of this journey being able to consume anything in moderation and that is where I have a problem. I tend to have an all or nothing relationship with so called 'naughty' foods. I need to get into my head I can have what I want if I really really want it, but to only have a little and savour the taste and feeling it gives me. Not keep chomping because I have had one more than I said I would. Learn to STOP - I can always have some more another day.

Day 5 - 159 lbs

Edited by: LOUBIE50 at: 3/31/2015 (01:47)
Lisa

Taking it one day at a time to reach my goal :-)


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CD12162271 Posts: 2,199
3/28/15 9:03 A

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THM_DEB's Photo THM_DEB Posts: 4,396
3/27/15 5:33 A

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Okay, slacking here.....the exercise here is: Create a special notebook or journal section for recording your favorite foods. When a food thought crosses your mind, remind yourself that you don't have to act on it. Instead, write down the name or ever a description of the food, and then anticipate the pleasure of eating it sometime in the future.

Practice - some of my favs are: caramel cream candy, potato chips, tuna casserole, mashed potatoes, nuts

Plan to eat another time - describe amount you'll have and how often one would fit into their lifestyle: caramel cream candy, 1 bag instead of 2 say on Friday's, potato chips, small single serve bag - every other Saturday or Sunday, tuna casserole, 1-1/2 cups - monthly, mashed potatoes, 1-cup monthly, nuts, serving size - couple times a week.

Stretch the times farther apart for eating this food. What did I learn from my magic notebook? My favorite foods are not bad, good, off limits, but planned choices not forbidden.

OKAY this one was a little hard to do, I have my notebook and will play around with this one...on to Day 6 exercise.

Deb

"Enemy" of motivation is the tendency to see yourself as the hapless victim of forces (or urges) over which you have no control."

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
3/1/15 7:46 A

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Day 5 - Magic Notebook - I think I've got this down now, and can keep my magic notebook in my head. If I get a thought about a food, I do notice it.......... and then plan how I can have it, or have the same experience. Today I suddenly fancied ripping a crispy baguette with my teeth - but I don't want to eat bread. When I got home I took a single hot-cross bun out of the freezer for later (after swimming) - and I made myself a coffee and ate my planned snack of plain mixed nuts.



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1/7/15 5:09 P

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Round 1, Day 5 - 100 Days of Weight loss by Linda Spangle
Whenever you think about a particular food you want, write it down in your notebook. Plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program. Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.

I have to admit that I've never did a journal. When I started this journey, I started a notebook writing down things to apply to my life from: here on Spark People, diabetic classes, nutrition classes, old wt lifting notes, etc.

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
1/6/15 2:08 A

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Lori - thanks for the understanding!

Di - well done!

CruisePuppy - nice to see you back with us :)

Jane - yes, I found my mobile phone a good way to make a quick note when I'm out and about

Pat - brilliant example of how the Magic Notebook technique can work! (did you feel a bit disappointed that you no longer wanted the ice-cream?)

GOCALGAL's Photo GOCALGAL Posts: 5,559
1/5/15 6:58 P

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This is my second time in the 100 Days book and journaling in my "magic notebook" has become the backbone to my weight loss journey. So far I haven't been successful in writing about foods that I crave. I seem to do better when I try to remember "that I do not have to act upon my food thoughts" and that maybe another day in the future would be better.

Just like Lori said I manage my cravings better when I am getting plenty of protein and also when I stay away from sugar but I will give writing about my cravings and food thoughts another go. Especially when I can't get something out of my head. emoticon

emoticon Di_namic for throwing out the chocs! emoticon

Edited by: GOCALGAL at: 1/5/2015 (19:04)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
1/5/15 5:18 P

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MAGIC NOTEBOOK OR JOURNALING:

If you are interested in journaling at SPARKPEOPLE, here is the link to their planner/journal. I guess it wasn't used much but I absolutely love it and used it during my last 100 days journey. You might find it of use:

www.sparkpeople.com/myspark/planner

Most inspiring Spangle quotes for this Chapter:

"...recording personal thoughts or actions each day provides valuable insight. It also provides an outlet for emotions and struggles around weight-loss efforts."
"Just because you think about a food doesn't mean you have to eat it."
"When a food thought crosses your mind, remind yourself that you don't have to act on it."
(I love this, because whenever I think of a food, I obsess about it and then eat it!)

Whenever you think about a particular food you want, write it down in your notebook.
Practice this today by writing a couple of your favorite foods: bread, chocolate, pastas

I will use the SP planner to do this: www.sparkpeople.com/myspark/planner

emoticon Whenever you think about a particular food you want, write it down in your notebook. I will do this and will try to REMEMBER to continue to do this!

emoticon Plan that you’ll eat the food at another time. With the foods you listed above, describe the amount you’ll have and how often you’ll fit it into your program.
I will do my best. This will be a VERY HARD thing to do because I think of a food and obsess about it. Now I have to write it down and say I will have it later. I could have used this lesson at lunch.

emoticon Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.
I will work on this and, hopefully, it become a part of my repertoire. However, I am realistic enough to know, it will take time to change because it is how I have functioned for years.

emoticon Add notes below on what you learn from using your magic notebook.

barbara

Edited by: 1KINDREDSPIRIT3 at: 1/5/2015 (18:04)
Set yourself up for success and anything is possible. - SP



MTN_KITTEN's Photo MTN_KITTEN Posts: 9,653
1/5/15 5:13 P

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Day 5 – magic notebook

I am a list maker as well as a planner … so journals and I go way back … it’s my friend when I want to rant and cry. It’s also a list of my gratitudes … when things don’t feel so good or I think things are going well … I can read back and lo and behold … things aren’t ALL bad.

I write down the food I “think” I want as well as what’s going on and how I feel. Most the time it’s not the food I want but a hug, recognition, release, etc. It’s not what I want to eat … but what’s eating me.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DI_NAMIC's Photo DI_NAMIC Posts: 5,600
1/5/15 4:35 P

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Trigger foods are chocolate, chips and twiglets.
I threw the leftover Christmas chocs out. Hubby has put the chips and savouries on a shelf, high enough for me to have to make a conscious decision to get a foot stool out to get up there.
At the moment, this is the best I can do as I'm not sure I'm ready to measure 100cal portions out as a snack. One portion may well lead to another!
However, controlled portions of these foods are the aim when I'm feeling stronger.
Fruit will continue to be my go-to when cravings strike.

I'm using the learning journal as my written record of progress and have added a daily tally chart/grid of my aims in 10 date chunks.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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LORIANNA62's Photo LORIANNA62 Posts: 2,759
1/5/15 3:21 P

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Hi Gill -

I've totally done that - having to buy stuff to replace stuff I ate that wasn't mine, etc. (I feel your shame.)

emoticon

Hope things are going better!

Lori

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"...be filled with the Holy Spirit, singing psalms and hymns and spiritual songs...and making music to the Lord in your hearts. And give thanks for everything to God the Father in the name of our Lord Jesus Christ."


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
1/5/15 2:23 P

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Well done Donna - that's awesome!



DSJB9999's Photo DSJB9999 Posts: 7,600
1/5/15 1:43 P

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Susan I like your thoughts of having my notebook alongside my jobs list.

Today I didn't write it down but will do now I wanted a snickers celebration sweet that was in the staff room and have taken it to eat tomorrow night after weigh in.

I did get a green quality street - my favourite one at 8am from one job and didn't eat it till 10.20am while I was in the middle of a challenging training session where I felt I needed sugar or coffee at that moment. I did eat in in two pieces. I was really pleased I had kept it almost 2 1/2 hours! Yes I did enjoy it! Also very pleased I had only taken one chocolate as an old me would have taken more.

Also today I refused a lunch buffet provided by my work of sandwiches, chips and cake and ate my wonderful salad, yogurt and strawberries emoticon .

I did recognise I was full too today which doesn' happen often! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,291
1/5/15 1:35 P

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Day 5 (take 2) Hey Lori! I've been on that roller-coaster for 3 days now..............

Last time I did this lesson, I gave it a 'star' to mark as one of my favourite lessons - and planning those craved foods into my diet worked for me.

This time, I was totally gripped by the in-my-face opportunity to dip my hands into a bucket of chocolates - and I did. It was a 28hr stint at work - no-one was looking - I was tired but couldn't do anything except keep working - I felt awful about myself - but I didn't find the way to stop! I even had to go out and buy chocolates to replace the ones I'd eaten - because they weren't mine to eat! The Shame of it! I also crunched through two packets of crisps that happened to be in the cupboard at work.............. they weren't on my plan OR in my magic notebook! I haven't had a blip like this for quite a while - but just goes to show that I'm not 'cured' of it!

I will continue to plan my food most days, and use the Magic Notebook to note the things I crave eating - and then plan when and where to eat them.



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1/5/15 10:59 A

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LORIANNA62's Photo LORIANNA62 Posts: 2,759
1/5/15 10:22 A

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~ whenever you think about a particular food you want, write it down in your notebook
~ plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.
~ Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.

For me, if I'm eating enough protein (see day 4) and eating often enough, I don't have cravings and I don't have any trouble staying away from specific foods that might come my way. My issue, where journaling helps me, is when I'm feeling bad emotionally and I just want a quick fix and I know if I eat a bunch of cookies I'll feel better (purely medicinal, of course). If I give in and eat the cookies, I've jumped on that oh so wonderful sugar roller coaster (life suddenly becomes not only lots of fun, but joyfully exciting). I have a hard time getting back off for days (sometimes weeks). How many people do you know who can jump off a roller coaster mid-ride once it's started, after all? And what fool would want to? Unfortunately, the sugar roller coaster starts off fun and mid-ride starts to become dark and scary and then I can't get off when I want to. The "cure" becomes worse than the "disease". The key, of course, is to remember not to get on in the first place. If I'm feeling sad, lonely, depressed or scared I have to find other ways to cope and journaling is one of those wonderful ways that helps without ever becoming negative. The other wonderful thing about journaling is you can be as mean and nasty as you want to be, say all those horrible things you want to say but never would because you're too nice of a person and then use the Cntl. X to take it all back. Yee and hah.

Lori

"...be filled with the Holy Spirit, singing psalms and hymns and spiritual songs...and making music to the Lord in your hearts. And give thanks for everything to God the Father in the name of our Lord Jesus Christ."


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CD13384562 Posts: 7,356
1/5/15 7:40 A

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Round Two - Day Five- 100 Days of Weight Loss

The first time through these lessons my magic notebook was OneNote on my computer, and I was only using it for tracking points/water and prepping my blog postings. That changed in early November 2014 when I purchased a nice journal book and pen to "take it low tech". I love it! I am already on my second one, not that I'm wordy or anything emoticon

Adapting to the concept that you can have a page in your notebook where you write down food cravings, then remind yourself you can plan it into a future day, was definitely a new concept for me, back then. It is a really neat trick!

In my notebook today, there is a daily plan that is written the night before, usually a page or two for journaling thoughts and feelings, a list of my 2015 goals on the first page, pages to keep track of wellness appointments, Birthdays/Anniversarys and a page in the back for keeping track of books and new authors read in 2015.

Today's plan includes:
-put items for donation pick up on front porch by 7 AM
-haircut
-Aldi shopping
-buy plastic for windows
-100 Days Lesson
-Sparktime
-Meet with Personal Trainer

And then my meal plan for the day.

Growing up in the business world with first Day Timers, then Franklin Planners before Hyrum Smith joined with Stephen Covey to make it Franklin Covey, moving on to one of the first Palm Pilots and beyond, I have been a consummate list maker. Now I've added that into my daily magic notebook to get the best of both!


Susan's parable " Blessed are the list makers, for they shall organize the Earth."

Onward & Downward!

Edited by: CD13384562 at: 1/5/2015 (07:41)
PATRICIA4472's Photo PATRICIA4472 Posts: 3,413
9/9/14 7:20 A

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I like the idea of the Magic Notebook, too - especially to note when I have food thoughts and desires. Yesterday, on Day #5, I wrote in the evening about my sweet tooth and a bowl of ice cream. While it was kind of sad to think, OK, if I meet my weigh-in goal on Wednesday, I will have a 1/2 cup of ice cream... It would be 48 hours away from when I was writing, but in the end, it did help. I stayed away from snacking in the evening and my desire for the ice cream passed. Day #5 successfully completed! Now on to Day #6~!

1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
8/23/14 3:29 P

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what a great idea about the phone! BLH!

Set yourself up for success and anything is possible. - SP



BLH507's Photo BLH507 Posts: 2,739
8/22/14 10:34 A

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Journaling has never been a strength of mine. I will start one but not finish. Hmmm, kind of like my diet plan!! I like the idea of writing down the foods you want to eat and how you feel. I think for now I will use the notes section of the nutrition tracker to do that. I may start a note thread in my phone though where it is always at hand to jot down.

Jane - Kansas City, MO

"...success is about consistency, embracing imperfection, and being proud of your best, where your best is the healthiest life that you can enjoy living, not the healthiest life that you can tolerate." Yoni Freedhoof Weighty Matters



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8/11/14 1:00 P

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The magic notebook is a handy tool. Since I don't want have to deal with my thoughts of how I messed up later in the day, mainly at bedtime, I found that writing down the food that I want to eat and include how it makes me feel after I eat it, helps me to avoid the food altogether an it's easy to convince myself that I can eat it some other time.
emoticon

Tracy - Flagstaff, AZ

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