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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 2,245
11/10/17 12:40 P

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I have never been consistent with journaling. I also tend to read and tear out like Funloven said. But I do need to do this. I have my art students keep a visual/verbal journal. It can be an extension of this. And I would wager, since I am an art teacher, it will also include doodles, and artistic expression. Probably not pictures of food though. lol

Cheri from Georgia
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
11/10/17 11:56 A

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OK, Gill, I need more help please. So I tried CTRL F, but I don't know where I am suppose to have my cursor when I do that. I tried just having it "sit around" on nothing particular and nothing happened. I am SO computer illiterate!

And with that being said - I have started and stopped journaling many times. When I would go back and read what I wrote I would think "OMG, that is so depressing I don't want anyone to ever see this". So I would tear the pages out of the journal and shred them. Then I tried using OneNote because I thought that if I really didn't like what I wrote I could just delete it! I have a section for Life, Health, and God, but I have not used this tool consistently. What really seems to speak to me is when I write on paper and so I have purchased a beautiful journal book to use. I think it is so cool, FOCUSONME, that you got to take a class on OneNote! And I have never heard of a Bullet Journal so I guess I will have to do some research on that.

I USE TO worry what people would think about the things I wrote if they ever read my journals, BUT NOW I really don't care because by the time anyone ever gets around to reading them I will be long gone from this world!

Amy - we have a social event to attend tonight also that will include appetizers and beer/wine. I am going to eat dinner early and I am going to use this opportunity to apply today's lesson and jot down in a little notebook which ones catch my eye. I don't really plan on eating any of them. This is my weakness so I will have to stay very strong emoticon

I had an opportunity to use the "5 Second" rule today when I was leaving they Y and saw a group of women in the parking lot heading out for their morning walk. I had seen them on a previous occasion and wondered about their group. Today I thought "Oh, there are those gals. I should stop and ask about their walking", but I didn't and then my 5 seconds were gone!




Sue

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AMYBELLES's Photo AMYBELLES Posts: 14,908
11/10/17 10:41 A

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Wanda, I looked at bullet journals this summer, and thought they were neat! Good luck with yours! Focus, your bullet journal looks great! I appreciate that they are fun with the creativity aspect. I may try one in the future. I also want to check out OneNote.

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

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

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

Edited by: AMYBELLES at: 11/10/2017 (10:52)
**~Amy~**
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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
11/10/17 8:28 A

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Day 5, Magic Notebook

I've been reading about bullet journals for awhile and although I'm a little slow this time around I have decided that my journal for THIS 100 days will be a bullet journal that will combine daily life, gratitude, health, and 100 Days thoughts.

The last article I read said, just start and you'll create your own set up naturally. We'll see if that works for me.

exercise - 11 minute chair cardio workout



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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CD13384562 Posts: 7,356
11/10/17 6:29 A

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I recently started using a bullet journal and have found it to be very useful in many ways, including providing a creative outlet that helps relieve stress. I can definitely add a Magic Notebook section to this journal as well.





I have a page template in OneNote for tracking my health efforts and just returned from a 4 day training class where the entire curriculum was in OneNote with spots for us to type all of our notes. At the end of the class we emailed our OneNote notebook to ourselves to save on our computers back at our home office.





JOYLARK's Photo JOYLARK Posts: 1,028
11/10/17 3:42 A

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I think that for me, journaling is great and a help ... but writing down foods and planning when to include them at a later date is more likely to make me dwell on the food and to feel deprived rather than to be a helpful tool. I guess it helps knowing what works for each of us, and that everyone is different ... just wish I didn't always feel so different

One step at a time we can do it!


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7/8/17 12:42 P

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This illness seems to be hanging on. A virus for sure. I started the magic notebook. I made columns. The titles of each column are:
date/time/when will I eat it/how much/now instead of eating do this/any feelings coming up?


OK, I did that much with NO entries yet.

I am still feeling ill. I slept till 10:00 am! I am not in the habit of doing this at all.

Hopefully, this bug will soon leave. It is lasting much longer than I expected. emoticon


So I am stuck on Day 5. I don't want to move to Day 6 till I at least start using the "Magic Notebook." We'll see. If my curiosity gets the best of me, I will go on to Day 6 anyway.

chris

near Buffalo, NY
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.
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CD15245502 Posts: 6,797
7/6/17 5:24 P

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,488
7/6/17 9:59 A

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I hope you soon feel better, Chris.
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7/6/17 8:37 A

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OK. I designated a magic notebook.

I was feeling sick yesterday so I have not yet put the notebook to use. This illness (nausea and a slight sore throat and fatigue) is lasting and does not seem to want to leave. I am pretty frustrated about it. emoticon

chris

near Buffalo, NY
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.
Founder of this team: Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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SKIRUNNER1 Posts: 2,545
7/5/17 10:46 P

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At this point, my preferred method of getting thoughts "on paper" is really a variety of methods - I have some paper, some electronic, and each notebook or document serves it's own purpose. Amidst all, I do record my weight every day and track my food.



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7/5/17 4:37 P

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emoticon


Edited by: AURA18 at: 11/11/2017 (23:55)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
DI_NAMIC's Photo DI_NAMIC Posts: 5,734
7/5/17 4:08 P

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I keep a running commentary in a diary. This consists of my weight and body fat %, which I measure every 2nd or 3rd day. I note exercise completed and a couple of general comments on sleep, stressy events or anything I think will push me towards emotional eating.

I've tried logging food but I find it difficult to do this consistently. Rather than writing cravings down, I have a sign on some tape which runs along the edge of the shelf, where our cookies etc sit. It reads, 'Love your liver.' It helps me walk away.

Diana UK GMT (EST + 5hrs)

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Willing on the 'Wonderful Watermelons'.

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



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DSJB9999's Photo DSJB9999 Posts: 7,756
7/5/17 12:28 P

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Day 5 Magic Notebook

This is an excellent idea but I have rarely used it as putting the item onto paper seems to make it more appealing and some things 'tempt me' too much so I don't want to do that! I would rather try to put the item into the back of my mind!

Donna
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,488
7/5/17 10:05 A

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I am amazed at how much I've changed since first doing this book.

I used to think that the Magic Notebook meant writing down every craving I had, then planning how to include it in my meal plans - maybe finding a healthier option.

Now when I read this lesson, I see that Linda says - if writing about your food cravings doesn't work for you, don't do it!

I used to use my phone's 'note' feature to jot down things like 'ice-cream' or 'lemon curd' when they crossed my mind.

Now I find I don't need to make a note - I don't have those same cravings, but if I do, I can store them in my head and find ways to enjoy a taste at the weekend. It has taught me to be objective about the food thoughts that run through my head.

What I love most about this lesson, this time around, is that Linda doesn't tell me to ignore my food thoughts - but to analyze them, and work with them to see what's going on.

I still find this lesson one of the most useful in the book.

LIVINTODAY's Photo LIVINTODAY Posts: 9,993
7/5/17 8:02 A

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Day 5, Magic Notebook
I track both my nutrition and exercise on Spark people but I still keep my Magic Notebook - each day looks a little different. I log deviations from my plan, motivational quotes, a reminder of lessons that need more thought, etc.

Phyllis, You did good! It is nice when we have a plan that is flexible enough to let us adapt throughout the day is necessary. Knowing my Spark Calorie range helps me set a boundary; Yes I can flex a bit but I do try not to go over. My daily plan usually is 100-200 calories below the top of my range. If I do cross the "boundary", I try to eat a little lighter the next day.

Day 5 Strength Exercise: Sparks Everyday Workout with Lisa Whelchel

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
7/5/17 6:50 A

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Day 5
Magic notebook
This time around, I have a notebook and I've already been using it! See.....Deborah you are progressing! emoticon

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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MAWMAW101's Photo MAWMAW101 Posts: 15,242
7/5/17 6:27 A

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Day # 5 My Magic Notebook
The "magic notebook" is one of the things that helped me change so much in my daily life. Each time I repeat these 100 Days I can focus on the difference between what I wish (plan) for my day and what I really do!
Recently I went out with a very thin friend who ordered biscuits and gravy because she was craving it. She is now alone and doesn't cook much.
emoticon Not me, I looked up the restaurant first, ordered what I had planned from the "Fit Fare" menu and was quite happy.
emoticon But later as I fixed supper I decided we needed gravy with our meal. I haven't made gravy since Thanksgiving!
I did not go over my calories for the day so it's ok right?
But I'm still not to my goal weight so extra veggies would have been better!
emoticon "Just because you think about food doesn't mean you have to eat it" is a powerful statement!

Phyllis ~~
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CD13384562 Posts: 7,356
7/5/17 6:21 A

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I keep a memo book in my purse with tabs for "Today" (to get done), Shopping, Budget, Personal Care and TGD (to get done someday, not necessarily today). I also occasionally journal in them when waiting, at the oil change place for instance.



TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/18/17 8:48 A

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day 5 posted

Leslie Knudson
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CD13384562 Posts: 7,356
3/6/17 8:15 A

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"Blessed are the list makers, for they shall organize the Earth"

I have a little journal book with a few page flags to create sections. One if for free style journaling, another for items that need to get done and a third for planning projects.

While recently going through my file cabinet for something, I came across my collections of letters from my Uncle Bill who passed away in 2006. He liked to draw little pictures on most of the envelopes or outside of home made cards. Handwriting is a soothing practice and lettering writing is becoming a lost art. I think journaling, for me, is an excellent way to stay in touch with my inner thoughts and help relieve stress.

PAULAGRIFFITH75's Photo PAULAGRIFFITH75 Posts: 453
3/6/17 6:59 A

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I really don't know what I'd do without writing. It is such a powerful tool whether it is a journal, an online blog, or in one of the forums. I often clarify my thoughts when I write and often realize that I really didn't know my thoughts until I see them in print. I often write about my wellness journey because I do consider it my highest priority...finally. Everyone else was always more important than me until the day I work up and realized that if I don't take care of ME, I won't be around to take care of others. My priorities immediately shifted.

Writing about food I THINK I want is an interesting idea; however, writing about when I can eat it in the future is not what I would write about. I would write about its actual nutrition. Let's take Panera shortbread cookies for an example. EACH cookie has 450 calories, 21 gms of fat and of that, 12 gms are saturated fats--1 gm of trans fat; 58 gms of carbs, 30 gms of sugar, and only 4 gms of protein. OMG...1 cookie has almost as many calories as 1 meal for me...and WAY more fats and carbs than I allow for one meal in my program. I don't THINK so...I can definitely pass when I see exactly how unhealthy these cookies really are. I'm surprised Panera even serves this hot mess considering they pride themselves on "healthy" food. Just one of these cookies would have me in a sugar hangover for days...yes, plural,...days. I also know that if I should eat one, I wouldn't stop at one. I would also have a hard time keeping myself from going on a binge and getting off my program. For one cookie? Forget it! NOT WORTH IT. I've gotten to where I don't even look at the pastry counter at Panera when I go.

So, no, I don't use my journal to consider when I will eat something. I use it to figure out why I wouldn't eat it, why it's not good for me, and list the reasons/effects of eating such a food and weigh its worth. This kind of writing has been pretty successful for me. Journaling has also helped me address my emotional eating issues. I have a survey I use when I know that I'm headed in that direction. I take the survey about how I feel then I do an intervention. I take the survey again post intervention. I've figured out that physical interventions work best for me. When I feel depressed, sad, having a bad day and I'm looking at the fridge or pantry, I talk a walk, go to the pool, go window shopping at the mall, walk the dog...anything to get me moving physically. I track this in my journal. I will share more about the survey in my 100 Days Journal I'm keeping on another thread.

Have a great day today! Since I've retired, Mondays are so much more appealing than they used to be. LOL! God bless. I'm adding a photo from this weekend of my two babies. We went to Arkansas to pick up a puppy, and Seamus is a mess! SO CUTE!



�Eating crappy food isn't a reward -- it's a punishment.�
― Drew Carey

�Nothing tastes as good as being thin feels.�
― Elizabeth Berg

�If I hired one of the stock boys to chase me around the store with a licorice whip, I'd be thin by Christmas.�
― Jennette Fulda


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JINLYNN's Photo JINLYNN Posts: 5,954
3/6/17 2:52 A

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I have kept a journal on and off for about 25 years now. I started when I first went to counselling to help deal with childhood sexual abuse issues. Over the years I go through spurts of writing regularly then can go weeks/months without writing. Reading this chapter has rekindled the spark to get into the habit again.

The one statement that stood out for me today was "When a food thought crosses your mind, remind yourself that you don't have to act on it." By writing that food down I can take it out of my mind and put it down on paper where it won't add inches to my waist. My usual way is to obsess about that food until I I just have to get my fix. Not having it would never have entered my mind. Putting it in my journal will take away its power and give me back control over my eating.

Jineane
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Just one of the many minions!

"By perseverance the snail reached the ark" - Charles Spurgeon



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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,369
3/5/17 5:15 P

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Day 5 - Magic Notebook

About 2 1/2 months ago I upgrade to Spark Premium which included the Spark Coach program. One of the daily activities is to reflect on your choices from the preceding day, use the check boxes and write a few lines about what influenced your decisions. This has become my Magic Notebook. Every few weeks I go back and review my previous entries.

My post from the last time through 100 DWL is something I still follow -

Journaling is something to which I have had a hard time making a commitment. I have found two ways to deal with not eating foods that wouldn’t be in the best interest of my healthy lifestyle plan:

1. I mentally count the cost of eating such as food ( such as a candy bar at a checkout lane) and give myself two choices – eat it knowing I will be robbing my body of good nutrition calories to keep from going over my daily allowance or walk away. I have gotten to the point where 90% of the time I will decide to walk away. (I think the fact that I am actively making a decision allows this to work for me.) 3/5 - I rarely am tempted by this anymore.

2. I work with existing recipes or find new ones for healthier foods to take the place of a richer/sweeter food. For example I have tweaked my Grandmother’s Banana Bread recipe into a healthier Banana muffin (portion control) recipe I can feel good about eating every now and then – added bonus my family likes it and is eating healthier also.


Cheryl
Central Florida
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"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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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,698
3/5/17 5:03 P

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I have a notebook that I jot allllll kinds of things in.

We often journal when things are going well.

It's just as important to write about the things that are going well.

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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AURA18's Photo AURA18 Posts: 12,679
3/5/17 3:40 P

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emoticon Gill persistence pays off !

Edited by: AURA18 at: 11/9/2018 (23:00)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,488
3/5/17 11:21 A

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Yes, I agree with Phyllis. I don't use this much now. However, I did take the time today to go back through this thread and read what I'd written before. My goodness, how much I have changed - for the better!!!!

I was so food-focused before, that I was only really concerned about when I could eat the food I was fancying. However, this time round, like Judy in the example in the book, I'm going to use an evening journal to reflect on the day's eating and my feelings about the food I did, or didn't eat.

emoticon

GODS_SERENITY's Photo GODS_SERENITY Posts: 4,334
3/5/17 10:52 A

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Journaling isn't new to me. I've been doing it for years. I usually will write my emotions or letters to God. I will add this when a food thought or craving comes up, I'll write I can have that later.

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MAWMAW101's Photo MAWMAW101 Posts: 15,242
3/5/17 7:54 A

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Day # 5 My Magic Notebook (4th time through this book)

Although I don't write in my "magic notebook" daily now, it is one of the most important things that helped me change so much in my daily life. Each time I repeat these 100 Days and look at my life (not just my intentions of how I want my life) I can see the areas that have changed so much and focus on those that still need work.

Most of my notebook before was filled up with notes of frustration or anger that didn't have anything to do with food but usually made me turn to food to handle it. Now I can catch myself and do other things or write down my frustrations instead of turning to food.

For me the "magic notebook" has been a good idea and sometimes gets me past the stress of whatever is going on. I do keep it in "notes" on the computer because it is still so personal to me.
The first time I went through this book I bought a notebook but didn't use it consistently so using the computer worked better for me. I do think it is nice to look back and see how things have changed because it is about real life changes not just scale numbers and fitness although those are important too.

emoticon "Just because you think about a food doesn't mean you have to eat it" is a powerful statement!

Phyllis ~~
Indiana - Eastern Time


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
3/5/17 7:06 A

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Day 5: Magic notebook
I have tried to keep a notebook/journal.  hmmm....maybe time to try it again. 
Eat it another time

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. Instead, write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future.
Not sure if this will work but worth a try.
Practice the skill of observing food cues, then letting them go.I'm not going to eat any right now. I'll simply postpone it until another day."
I can do this. 

Practice the skill of observing food cues, then letting them go. I'm not going to eat any right now. I'll simply postpone it until another day." and there about things. I make Lists on my phone

, if there is something I really find myself stuck on thinking about then I make a plan of how to include them in my menu plan. There is nothing, really, that I can't have! I am careful of portion-sizes, and am still very much in danger if I over-buy something that's not a healthy choice!
I know is about 'instant gratification'. I will now practice 'delayed gratification' and enjoy my treats much more!!!!


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
3/5/17 6:19 A

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I have wanted to journal all my life...ever since someone gave me a diary with a little lock and key when I was in fourth grade. I am so undisciplined though that I have rarely lasted more than a week. There are probably a dozen notebooks here that discuss the first week of a 3 week trip, or the first week after I found out I was pregnant, the first week I was a grandmother, the first week I went back to school........well, you get the picture!

Well, I actually kept a written journal for the first journey through 100 days of Weight Loss, and it is fun to return to that but....I'll probably never manage another one.

A year or so ago I decided to have a notebook that I just write oddments in. I don't write in it every day but frequently. Sometimes it is just a quote that spoke to me, sometimes it is a recipe, a comment on the weather, plans for the day, worries, prayers, or occasionally several paragraphs of "stuff", even comments as I progress through 100 Days. I think it is working for me.

Hmmmmm.....probably "oddments" isn't a word. It should be.

Day 5 Strength - 7 minute Spark video, upper body

Edited by: LIVINTODAY at: 3/5/2017 (06:23)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
3/5/17 6:04 A

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Ok.....I have difficulty using a journal or notebook.....however....I'm going to try again!

emoticon If at first you don't succeed, try, try, again!

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,589
10/27/16 5:03 P

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I have a small notebook too. I have been writing in it every day now for - 5 days!!

Snickers. Oh my goodness - I don't dare buy any. I could eat the entire bag.

Babs
SW Illinois - CST


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CD15245502 Posts: 6,797
10/19/16 4:40 A

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JUSTME9898's Photo JUSTME9898 Posts: 3,756
10/19/16 12:17 A

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I am keeping a small notebook in my purse. Now I know why.

goal is to be able to walk again
Linda
high desert, California


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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,698
10/15/16 9:10 P

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My last post still holds very true for me:

I am a note keeper, journal-er and all around list maker ... so I like writing things down.

I no longer eat foods to satisfy others' needs ... but eat for myself.

The Magic Notebook really helped me "see" when I "thought" I wanted foods ... what was going on at the time I "thought" I just had to have X-Y-Z.

Update:
I now have the attitude that if I see something I want ... there's always a time to have it PLANNED into my food intake … I don’t write it down. If I really want it, it will come to me.

Foods do taste very different for me after living without some of my “favorites”. I read an article about how cravings have more to do with the emotional feelings than the food itself.


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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CD15245502 Posts: 6,797
10/15/16 6:33 A

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,488
10/15/16 1:26 A

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emoticon
I'm so happy to hear that Lynn!
emoticon
on 5 green days too :)

FLEETFEETGIRL's Photo FLEETFEETGIRL Posts: 7,723
10/14/16 10:01 P

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I'm pretty psyched about this, it's a totally new idea and I think it's going to help me with my nighttime mindless eating!

Day 5 is another green day

Lynn or Lynnie, Ferguson MO, USA
CST


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DSJB9999's Photo DSJB9999 Posts: 7,756
10/14/16 5:15 P

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I do need to get myself a new Magic Notebook and use it for my Food Diary as I have struggled to keep up with this for a few days! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
TWEETYX2's Photo TWEETYX2 Posts: 2,071
10/14/16 5:02 P

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A lot of great ideas of how to make this Day's lesson work. It is as individual as each of us so this book truly does work for everyone!

Last time, I 'thought' the journaling that I do outside of the realm of weight loss was enough for me but I have since realized that I do need to keep a specific one that deals with food issues. Recently, like someone else here, I have been working on creating healthier versions of some old favorites and I had started a journal on that so I will incorporate the food journal feelings along with that. However, I know what my feelings are: I want to eat foods that are enjoyable but also allow me to lose weight. LOL. That is my feeling about foods in a nutshell. LOL.

As I have been doing, I decided my approach 'this time' would be make a stickie for my computer monitor and when I open up my laptop it is there for me to review and as a visual cue. I have several that I have recently added and I kept several from last time as well. It is the first thing my eyes fall on.

Each fall my husband and I order apples from a local orchard through the Lions Club. It is a non-profit that raises money to help those who need eyeglasses as well as who have sight issues and to help raise money to prevent blindness. My Dad had macular degeneration, which is a hereditary disease of slowly developing blindness. Surprisingly, one preventive measure is to make sure you eat a lot of vegetables. There is no cure.

Well, the Lions Club also now sells fried fruit pies--12 for $25. So, along with our large apple order (I will cut and slice them up to freeze for later eating as well). I ordered a dozen fried pies; half apple and half pecan. Since there are 12 I had already decided (knowing that I was going to be going through this book again and this Day was coming up) that I am going to have one fried fruit pie on my birth date, the 19th, per month. IF I do this the way I hope I want to I will have finished up the 12th pie by this time next year.

This is what I am taking away from this Day's lesson: (which was also covered besides the Magic Notebook idea--which my guess is where we are to do the actions below)

*Track thoughts about food/eating with the express purpose of managing your eating
*Develop the concept of 'eat it another time'
*Stretch the times you eat that food further apart.

So, the once a month pie is an 'exercise' in doing just this. I am assuming that these pies are only 1-2 servings sizes because of the cost. Usually, a 8-10 servings pie sells for $7+ around here so that is why I am thinking they are smaller. I will have to readjust this though if I find out I ordered larger pies! NO, I will NOT eat a whole pie on one day or I will be sick. LOL. Happy and content but sick. LOL.

Yes, WW does encourage to think about your feelings about food and they have journals like that but I never used them. I guess, I was too busy trying to figure out the points of something to ask myself how I was feeling about a particular food. LOL.

However, recently I have decided that if I am going to really commit to a weight loss plan that will carry me through to losing 100 lbs. then I had to decide some boundaries on what I could or couldn't eat that would both allow me to lose 1.5- 2 lbs. per week (my definition of the narrow road by the way) but also so I felt like I was still enjoying eating and staying on my food plan(my own rule). I saw this opportunity when I switched from what I had been following to the food exchange plan with TOPS.

I was coming from a low carb/high protein food plan so basically this was almost (not quite but almost) a 180 turn. I have more starches and less protein on this TOPS plan. When I saw how many servings of starches (think bread potatoes etc.) I thought I will never be able to eat all of these every day. However, it did "Spark" an idea that has really opened up (for me) a way to eat the way I have always preferred to eat (I have always loved sandwiches over just about anything else) and after a bit of adjustment I am actually very happy with this food plan.

For example, yesterday I had two chicken Caesar salads (one for lunch and one for dinner). I had popcorn as my evening snack. Since I rarely use butter or oil I count the salad dressing as my fat (which is allowed). Since I rarely eat potatoes or rice I have started buying bakery bread (the kind that has chewy crusts and interesting flavors with seeds) and eating organic deli meat. If I am going to eat bread I want it to be chewy not limp. LOL. Again since I can have so many starches I have been having a 1 oz. individual bag of chips (crisps for the UK folks) along with my fresh fruit.

In other words, I am having very satisfying meals right now and my enjoyment of my food plan is working great. I am actually not craving any foods in particular that this time so I think that whatever I am eating--the kind of meals that I am having-- must be doing the trick. On occasion I do sometimes want something sweet. Fruit works for the most part. Right now, I have not allowed a specific 'sweet fat' (baked goods like cookies, cake, etc.) in my food plan because I find them to be 'trigger foods'. However, I honestly haven't missed them yet. This past summer I decided to ditch all of my diet foods so I don't even go the route of diet Jello or something for a 'dessert'. It is not a dessert. It is faux food and it is full of chemicals.

The main thing is that I am losing weight and I honestly don't feel like I am 'dieting'. I have a lot of fun doing this food exchange plan because I am now eating meals that are tasty, healthy but also enjoyable.

Now, the one other food situation that I struggle with is when that food is right there in front of me. My husband likes his candy day to be Sundays. He lays on the sofa, watches t.v. in the afternoon and eats from a big bag of candy. This had been my downfall up to recently but it is one I have to really be careful on. One Sunday afternoon can blow a whole week's worth of being on plan.

So, 'this time around' in this book I am going to target working on planning for these off plan foods but again not every weekend (my downfall with trying to follow the No S this past summer) but once a month. Maybe, on the third time around of this book I will make that once every quarter. We'll see....

Pam


Edited by: TWEETYX2 at: 10/14/2016 (17:15)
TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,369
10/14/16 10:52 A

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Day 5 – Magic notebook

Journaling is something to which I have had a hard time making a commitment. I have found two ways to deal with not eating foods that wouldn’t be in the best interest of my healthy lifestyle plan:

1. I mentally count the cost of eating such as food ( such as a candy bar at a checkout lane) and give myself two choices – eat it knowing I will be robbing my body of good nutrition calories to keep from going over my daily allowance or walk away. I have gotten to the point where 90% of the time I will decide to walk away. (I think the fact that I am actively making a decision allows this to work for me.)

2. I work with existing recipes or find new ones for healthier foods to take the place of a richer/sweeter food. For example I have tweaked my Grandmother’s Banana Bread recipe into a healthier Banana muffin (portion control) recipe I can feel good about eating every now and then – added bonus my family likes it and is eating healthier also.


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: 172.5 
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CATGIRL97's Photo CATGIRL97 Posts: 1,087
10/14/16 9:42 A

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My husband bought me a notebook/journal last Christmas because I was always writing things down. I have used this for my 100 days Magic Notebook. When I am craving something, I write it down. As said, I know I can have anything I want, BUT I have to track it. So I make sure I really want it, and if it's worth the calories



Cathy
Cincinnati, OH
EDT


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CHANGING-TURTLE's Photo CHANGING-TURTLE Posts: 36,706
10/14/16 9:14 A

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Seems like every Friday for the last month or so I have been "going back to my journal". I need to stick with it. I use to set aside 7 o'clock to write in my journal. I will start that routine again today. I know the magic of a notebook. Works for me to write out my plans and goals.

Kathryn, Sacramento, CA
Pacific time,
I am doing the best I can that will have to be enough
((Hugs))





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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,488
10/14/16 8:56 A

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I've practised journalling at various times throughout my life, but I get bored with it after a while. But I AM a list-maker, and enjoy keeping a little note here and there about things. I always carry a diary that has plenty of 'notes' pages, and I make notes on my phone if ideas crop up when I'm on-the-go!

I've just had the time to read all through this thread, and review my own entries! I've changed so much! for the better!

I still do the 'magic notebook' stuff mostly in my head......... but still, if there is something I really find myself stuck on thinking about (like fries or chocolate) then I make a plan of how to include them in my menu plan. There is nothing, really, that I can't have! I am careful of portion-sizes, and am still very much in danger if I over-buy something that's not a healthy choice! But, in the main, I'd say this day's lesson has been a life-changer for me, and has disconnected that automatic link between 'thought' + 'want+ 'eat' which I now know is about 'instant gratification'. I now practice 'delayed gratification' and enjoy my treats much more!!!!

-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 32,103
10/14/16 8:01 A

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I have been writing in a journal since 1987?? .. so it is just a thing I do every day .. missed some days past 2 years and son killed and did not do much .. nothing to write about .. same feelings too ...... but back at it as more going on this year

Fluffy in SC

EST


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MAWMAW101's Photo MAWMAW101 Posts: 15,242
10/14/16 6:55 A

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Day #5 My Magic Notebook
(Written in "Notes" on my computer.)

I write each morning as I plan my day and each evening to be accountable to myself. It is a lesson in planning versus doing in real life.

For me the "magic notebook" has been a good idea and lots of changes have been made permanent as I go through these lessons again.
I know as I read what was written before that I can now see the progress that being honest with my feelings has been.

Phyllis ~~
Indiana - Eastern Time


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
10/14/16 6:53 A

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Day 5 Get a Magic notebook

I always had trouble sticking with journaling.  I will try it again.  but usually when I get craving I am not near my magic book.  maybe getting a smaller one to put in purse.,  I think the tops journal has space like that,  thinking about starting to record food in them so maybe that will work.  the emotions I have will have to go in a different journal though as it is when I am home that I need to write.  I do write to some tops friends though.  but it is still hard to share me.  I am working on that.  at rally I did go into some of it with my bio.  it was hard but it was okay.  I also will include my meal planning. Gil like the phone concept. It is a hard habit to get back into.

Thanks for following my new lifestyle with me.  I hope it helps you also with yours.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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DJBTOO's Photo DJBTOO Posts: 3,166
10/14/16 6:32 A

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I will not be utilizing a magic notebook ...

I still like what Linda wrote ... that just because we think of a food we do not have to eat it. We can let it go.

This coincides with my spiritual practice. Thoughts come and go through one's mind constantly. I can either watch them pass by or grab on to them and start attaching feelings, emotions, cravings to those thoughts. If I do this with my 'food thoughts' I will eventually cave in and eat the food. If I practice identifying it as 'just a thought' - and one I do not have to follow - I get better and better at LETTING IT GO...

dj ~ Big Island Hawaii
Eat as healthy as I can, moderate exercise, spiritually focused/supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7

"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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