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_WARRIOR4LIFE's Photo _WARRIOR4LIFE Posts: 4,812
3/18/19 8:11 P

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Day #6: Monday Diet

A few tricks I use to avoid "screwing up" the weekend...

I use no-S diet... which Friday is a N day, so it ends just like every other week night... with a cup of decaf tea. I never blow my Friday because of this.

Saturday and Sunday, up early, off to the gym. Sets the tone for the day. If it's nice out, I take a walk outdoors instead.

Since Saturday and Sunday are S days, I will occasionally make an exception. But it's a planned exception.

"I will go anywhere, as long as it's forward." -David Livingston

Emily
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FUNLOVEN's Photo FUNLOVEN Posts: 2,530
3/14/19 5:54 P

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DAY #6 MONDAY DIET - TAKE 2

I am retired like many of you, but even so I have a horrible struggle getting rid of that Weekend Mindset. This year I seem to be doing better. I have a food plan and fitness plan that help me stay focused. However, we just returned home from a 2 week vacation with 3 days of travel on both ends. I maintained my Fitness Streak, but broke my Log-In Streak (errrrr!!!).

I reread my post from last time and everyone's posts for this review. It dawned on me that my mindset may be changing for the better. In addition to having a plan for weekends, I have come to realize that not every day is a party or celebration either. Therefore, I no longer seem to be having those Monday Diets. Like many of you, if I mess up, I restart right away the next day no matter what day that happens to be. So today I am back on my plan 100%.

Friday night I am having my father here for dinner. I have a menu planned that is Bright Line Eating friendly and I will omit the usual Happy Hour Drinks and wine with dinner.

Saturday night we are going out for dinner to a new restaurant with friends. Again, I will omit any alcohol consumption. I don't know what the menu will feature, but I know how to make smart choices.

Since I am sticking to my normal weekday plan I WILL NOT NEED ANY REVIVAL come Monday!

I did make a note to myself about the need to refill my emotional bucket. For me this involves a period of rest or quiet when I can chill my brain.


Sue

Michigan - EST

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PAULALALALA's Photo PAULALALALA Posts: 26,877
3/12/19 7:22 P

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Now that DH and I are both retired, the weekends are very much the same as weekdays. There is one exception, and that is the Friday night music night (beer and food), and then Sunday night potluck -- both at the wood shop. DH always attends, and I sometimes do. Friday nights are fairly easy for me because I don't drink beer and eat ahead of time even though there is usually food there. Sunday evenings are a bit more difficult since the whole deal is eating. For that reason I am more likely to attend on Friday, then skip Sunday. And I really don't mind skipping Sundays because it's usually just a bunch of guys.

Current plan is to eat light before the Friday night get-together, and allow myself a good snack for when we get home later. When I go on Sundays (rarely) I eat fairly light there and if I've taken something like a dessert, I make sure it's in a container that can stay there. There's a refrigerator at the wood shop, and whatever gets left there will get eaten - if not that night, in the days following.

Paula -- Waco, TX area
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DI_NAMIC's Photo DI_NAMIC Posts: 4,193
3/12/19 8:09 A

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I considered this lesson and ran with it over the past weekend.

•Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

Weekends vary a lot here. This past weekend we planned structural house renovations, which entailed a day visiting showrooms and gathering info, which we then discussed over lunch out. The second day involved a trip to see our oldest son and family and we ate out again.

•Create a weekend plan.
I knew we would need healthy snack food for travelling and 'showroom' times ( where we would be offered coffee and cookies). To avoid the cookies, I packed fruit and some nuts which meant we weren't tempted by sweet stuff.

I chose salad options on both eating-out meals. This year my DH is largely more supportive of my food choices and is happy to bag up healthy snacks for travel.

The more challenging weekends are when he is away. I tend to 'comfort or boredom' eat, so I need to pay particular attention to those situations.


Diana UK GMT (EST + 5hrs)

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DSJB9999's Photo DSJB9999 Posts: 6,578
3/12/19 5:42 A

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100 More DWL- Day 6 Monday Diet

I am pleased to say I do not regularly do weekend pig outs and Monday diet! In fact I very rarely start my eating plan on a Monday. I try to get back on plan after an overeat of any kind!

My high risk places/times tend to be when I have good friends coming for meals or drinks when I tend to have more syns than usual. Sometimes before an event I have had a habit of overeating before the event too and this needs more work!

Weekend/Event revival plan
- try to stick to plan before the event
- remember I am on a Wider road but keep on the road and although I am allowed Flexi Syns on my plan, try to keep noting how many I am using and keep below 100 max!
- keep myself busy early in the day and away from food, imagine I am going to an exercise class so 'control' my eating as much as possible.

I have my birthday coming up and a weekend away in London soon so I need to be aware of these plans. emoticon

Edited by: DSJB9999 at: 3/12/2019 (05:44)
Donna
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NOCALORIES's Photo NOCALORIES Posts: 19,841
3/11/19 10:52 P

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Day#6 Monday Diet There is no Monday Diet at my house. Everyday is an opportunity to live healthy and think positive. I believe that each day can be a blessing if I eat clean and push myself to live active and work muscles so they never forget how to function.

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MAWMAW101's Photo MAWMAW101 Posts: 12,215
3/11/19 4:45 P

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Day #6 Monday Diet
Most weekends I don’t have trouble sticking to my food plan. I usually have a slightly wider plan worked in if company comes.

I do however, have problems sticking to my exercise routines.
Saturday was a cold rainy day with major storms all day.
This is a shirt I have that says it all:
My weekend revival plan will need to be to think of activities to keep me busy.
I like the tip from Young-at-heart which says ti workout in the morning!


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,567
3/11/19 3:46 P

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emoticon DAY #6 emoticon

My Day 6 - Monday Diet



Don’t go off your diet because you’re emotionally empty. Instead, take care of your heart by doing the activities on your plan. If you do this every weekend, you won’t need to regroup and start your diet over again on Monday.

Today:

1. Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

Since I am retired, the weekend days are not really that much different from the other days of the week for me. My upcoming weekend is open and nothing scheduled at the moment. But, for any weekend, that can change suddenly when the phone rings and the Grandchildren want to come for a weekend visit. So, that’s the example I will use for my 6-year old Granddaughter’s visit.

2. Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.

When I feel tired and sleepy and need to rest, I will take a short afternoon nap. When I need comfort or nurturing, I will hug my Granddaughter, snuggle and pet my dog, wrap up in a warm blanket, spend extra time taking care of myself, watch one of my favorite movies, or listen to music I love.

For my Granddaughter’s Weekend Visit:
Go grocery shopping for special needs’ food (food allergy problems)
Make turtle pancakes for breakfast (but I will have my oatmeal)
Spend more time outdoors (play in yard, go to playground, walk dogs)
Go to the mall for fun (riding the elevators and escalators) and lots of walking
If weather is nice, go to the lake for picnic lunch and hiking
Lots of playing on the floor (dolls, horses, games, coloring)
Watch kid movies and cartoons (relaxing and funny, too, with laughs)
Dinner is kid friendly but I will have my salad and meat for protein
Early bath and bedtime schedule
These visits drain my energy but fill my heart and put a smile on my face
The following day is always a do nothing day for me and a day of rest
The dogs also take a day of rest and sleep more during the day...lol

3. Beginning on Friday afternoon, follow your special plan and take care of your heart's needs. Record how things went.

I also liked these ideas:

About the weekend being a chance to rest, restore, and revive in other ways than just reaching for and eating food!

Linda's advice that we need to be 'on-plan', in the 'green' zone, for 90% of the time in order to see success with weight loss or maintenance.





Edited by: YOUNG-AT-HEART at: 3/11/2019 (18:18)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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AURA18's Photo AURA18 Posts: 10,968
3/11/19 3:13 P

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Day 6 Monday Diet u.nu/eikl
• Create weekend revival plan: take care of heart’s needs:
emoticon emoticon emoticon emoticon emoticon rest, comfort, nurturing
Week 10 WEC has long baths, naps, and self-care u.nu/1iek

emoticon "Eat like it's a weekday!"
emoticon Also, resist evening eating past 7p u.nu/97xz u.nu/fr5o
Anytime or any day I get off plan, I can do some challenge activities
Black Panthers Spring 2019 u.nu/45n-

Edited by: AURA18 at: 3/11/2019 (15:32)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
GLORIAZ's Photo GLORIAZ Posts: 1,325
3/11/19 12:26 P

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I like the word plan instead of the word diet. Right now.......what I need more of is Willpower. I have the right mindset and then someone mentions lunch, dinner, or any get together and I am right there. I have to remember that I need to stay focused and stick to my plan.
Yesterday we had lunch at Panera Bread......of course I ate the roll that comes with my salad, but I ordered only a half salad. Why can’t I resist that roll?

One day at a time!


Gloria.
EST Pennsylvania
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,786
3/11/19 10:59 A

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I always 'used to' start my 'new diets' on Monday. How ridiculous is that!! emoticon I guess I treated the weekend like the last meal of my life.

When I would go 'off' my diet, it was always on the weekends. I'd always 'start again' on Monday.

Years and years of that type of thinking put me where I am today - well where I have been. Diet after diet. I'm so thankful that I found SP and I love 100 DWL. This is a continuous, lifelong process and I'm truly becoming more and more healthy. I had a check-up last week and my doctor is thrilled - bloodwork is great, lost 12#. His words were (after I complained that it wasn't more) "no, slower is better. Keep it up." He feels it means that I'm making lifestyle changes, which I am. So the weight is likely to stay off. I feel good.

No more 'Monday Diet' for me. It's healthy eating every day. If I slip, OK. I don't wait until Monday to get back on track.

Babs
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AMYBELLES's Photo AMYBELLES Posts: 13,386
3/11/19 10:50 A

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Boy, did today’s lesson bring back memories of when I was a teacher! Friday afternoon was such a celebration time to relieve the stress of the week, and I frequently went off plan and had the philosophy to start again on Monday. Now that I’m retired, like the others said, every day is Saturday! I have social activities throughout the week, so Monday is not a restart day anymore - any day can be. I have lots of free time to take care of my heart needs, so I don’t have my emotional bucket drain anymore. I do have to be diligent on a regular basis though - for all the times I go out to play games at night or get together with friends for dinner or a party. I wish there wasn’t so much food at all these events! I’m getting ready to go to a picnic and pool party in a bit! My plan is to eat a little bit for lunch, and then go in the pool and stay there!

**~Amy~**
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ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 6,380
3/11/19 10:22 A

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1. Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing. 

My schedule is wide open when you look at our calendar. This week and weekend. Too much unscheduled time on my hands. Creating my own structure has never been my strong suit. My life has revolved around the needs of others for a long time. My kids are adults now. Two of my sons are getting married this summer. Time for me to get my act together.

I am more than a little overwhelmed by my goal to get through the "stuff" in this house by March 20. Which only includes the rooms we live in. Not the storage areas. We moved across the country and into this house at the end of July 2018. I am still struggling under the weight of 25 years of collected stuff. We got rid of a lot but we still have a lot left. I feel exhausted by the enormity of it. Memories, decisions and choices made, gratitude and regret. Off on a tangent.

I need to create a schedule for myself that includes nurturing and replenishing time for me.


2. Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car. 

I love the idea of a "weekend revival" plan.
Friday - art journal time; DIY facial and pedicure
Saturday - play a game or jigsaw puzzle, movie night
Sunday - hiking


3. Beginning on Friday afternoon, follow your special plan and take care of your heart's needs. Record how things went.

~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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MISSRUTH's Photo MISSRUTH Posts: 5,003
3/11/19 8:33 A

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Now that I'm retired, this doesn't apply as much as when I was still working. As my DH says, "every day is Saturday, except Sunday".

The phrase in the chapter that resonated with me, though is "you seek a bit of solace, and food does the job". This can just as easily apply to any-old-day, with the "start again on Monday" mindset being replaced by an evening binge with the thought of "I'll start again tomorrow". I can get emotionally depleted on a Tuesday, depending on what-all is going on.

So what I took from this chapter is that it's important to recognize that there will be days where I need to have a plan to rest, comfort, and nurture myself. While food might seem to provide an immediate source of comfort-- in the long run it doesn't really work because it keeps me from reaching my goals (and I end up more stressed than I was when I reached for the food in the first place).

- Stck to my diet/ exercise plan. As much as I might not want to or hard as it seems in the moment... overall, I always feel better if I do
- Take a nap or go to bed early, if I'm tired
- Do something relaxing that I enjoy. Could be a puzzle, or watching funny cat videos, or reading a good book, or soaking in a hot bubbly tub. I think sometimes I focus too much on "how much I got done", ticking all the items off my to-do list.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


LIVINTODAY's Photo LIVINTODAY Posts: 9,220
3/11/19 7:33 A

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Day 6 Monday Diet (even though weekends do not mean that much because I'm retired and every day is Saturday!)

Emotionally empty? I think that can take many forms.
You can be emotionally empty because you are going, or have gone through one of life storms.

You can be emotionally empty because you have been through some wonderful experience and are celebrated out.

You can be emotionally empty because you have allowed your life to become so humdrum that your emotional tank has just slowly drained.

What's happening in your life to cause emotional emptiness? I'm sure there are many causes other than those I have listed.

I came home March 2 from an extended time away. Normally a break from normal routines charges me up but this time may have been too long or at least too something because I came home feeling blah and tired. No big storms, no big celebrations, life has not been boring. I think I'm emotionally empty because I'm just tired.

So.....I've gained over 2 lbs since getting home. I know it is emotional eating, I also know that eating is NOT going to help me regain my emotional equilibrium.

Weekend Plan: (which is actually starting today, Monday because I can't wait 'til the weekend)
I WILL NOT eat anything that is not on my plan for a Monday; stick to No S. and calorie range
I WILL make time to see a friend.
I WILL rest when necessary.
I WILL spend some extra time on self-care (maybe new nail color?)
I WILL post my results on the chat on Wednesday.

I know 2 lbs is not the end of the world but it puts me out of leeway at TOPS and I need to weigh in tonight. Drat!! I have maintained my goal weight for over 20 weeks.

Timely lesson for me; I needed to think about this!


Edited by: LIVINTODAY at: 3/11/2019 (07:38)
Wanda

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,234
3/11/19 5:29 A

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I love that Spark People keep these threads here, like, forever - it's so helpful to re-read what I've written before.

I follow the No S diet, which gives me the freedom to eat treats at the weekend if I choose to. I've been trying to reduce the 'every weekend' to 'every other weekend' after reading about Linda's advice that we need to be 'on-plan', in the 'green' zone, for 90% of the time in order to see success with weight loss, or maintenance. My weight had been trying to creep up a bit.

But I also have a well-established habit which keeps me away from snacks & sweets from Monday-Friday - which I'm delighted with, because I used to snack every day. So, I'm trying to modify a good habit. I'm not sure it's working, because the modification doesn't really 'fit' into the habit I've already got. I might have to think of something different!

This weekend, was supposed to be a 'no treat' weekend. But I 'wanted' something. On Saturday I bought a 'raw' cake from the wholefood store. And that was it. That was fine as a 'little extra' thing. Sunday, I was OK until the afternoon, then I decided to make a teff chocolate bread that I like (it has no sugar in it - and is basically OK - but it's still baked, which makes it yummy - it's science!). I was restrained to begin with, and had three little slices with peanut butter on for tea. But later I went back for another two slices, then had some Ryvita with peanut butter. This was not good eating.

It's fortunate that I had no other snack food in the house or it would surely have been eaten!

Anyway, this wasn't a big over-eat, or a binge, and I didn't eat 'bad' stuff, but I did sleep badly and I knew I'd not made the best choices. It was the last weekend of my holiday from work. I was also probably a bit lonely.

So............ emoticon
Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

- well, I'm going to need rest after the week's work as I have two late shifts on Thursday and Friday evenings. Then I want to get up early on Saturday to go to parkrun. I have no other commitments for Saturday or Sunday (so I might feel lonely!)

• Create a weekend revival plan. Write it down:-
On Saturday I will stay and have a proper breakfast at the cafe after parkrun. This might connect me with others, possibly, and be nurturing because it feels like a treat. I will choose vegan, savoury options. I might take my clothes to change back into after the run - and try to spend more time there instead of rushing off for the bus.

I will make something tasty for lunch like mexican beans with sweet potato and some taco chips, avocado and salad.

I will have a nap (not something I usually do!)

I will do my Cornish homework in the afternoon, and have a cup of tea with two slices of teff chocolate bread.

I will watch a film in the evening.

On Sunday I am planning to go out for a hike (weather permitting). This means packing a tasty meal to eat out in the open air. I'm thinking soup, oatcakes, protein bar, grapes.

I will have a long leisurely bath and hair wash and give myself a pedicure and manicure.

I'll do a jigsaw puzzle in the evening, with a hot chocolate drink.

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Hmm, that was hard, when there are no plans, I'm not sure what to do! But I've written it down, and I'll see how it goes.

PS - I just signed up to do a 2-hr intuitive painting workshop on Saturday afternoon - so there goes my nap - might have to move that to Sunday!

Edited by: SWEETENUFGILL at: 3/11/2019 (10:31)
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

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JUNEPA's Photo JUNEPA Posts: 13,792
3/11/19 5:25 A

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1. Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
-Next weekend (every other weekend) is DD's weekend off, so I am doing her farm chores
-I noticed when the kids were young that their activities kept me hopping during the week, but on the weekends, I would let my hair down and eat more than normal, once I recognized what was happening, I was much more mindful of what I ate on the weekend


2. Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
- In general I stay home on Saturdays and garden and tidy the house.
- In general on Sunday I go to brunch with DH and whichever kids are home and put my bike on the car rack. DH goes home and watches his Sunday TV sports and I ride my bike around a bit, go to the swimming pool and first go for a run and then a swim and then bike home. By that time it is supper time, we eat, relax, do evening barn chores, go to bed ready for the Monday rush.
What could I do to improve it? Right now I am being slack about getting enough sleep. I will work on that. Then I will be refreshed and revived for the next day, instead of going full steam in the morning and petering out after lunch

3. Beginning on Friday afternoon, follow your special plan and take care of your heart's needs. Record how things went.

I had a good Saturday at home, gardening and housekeeping
I didn't bike home on Sunday, I can't remember why, I am reporting back too late. I think it was because the weather was cold, wet, still some snow and ice around. Wow, spring has really only arrived in the last week, but the weather has made such a complete shift that winter seems a distant memory.

I am successfully being more consistent about getting enough sleep and I am staying away from internet card and checkers games, they can eat a lot of my time and right now I am feeling withdrawal symptoms, the longing for something that is missing along with some irritability. But I am making much better use of my time and I am feeling more rested

Edited by: JUNEPA at: 3/23/2019 (23:19)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
6/29/18 1:02 P

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100 More DWL- Day 6 - Monday Diet

Don’t go off your diet because you’re emotionally empty. Instead, take care of your heart by doing the activities on your plan. If you do this every weekend, you won’t need to regroup and start your diet over again on Monday.

Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
• Create a weekend revival plan. Write it down below, then tape a copy of it to your refrigerator, your computer or the dashboard in your car.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

My upcoming schedule does not have any upcoming social events. When I need rest, I take a nap. When I need comfort or nurturing, I smooth scented lotion on my arms and do a mini-massage. I'll pet my dog, journal, play computer games, do crossword or jigsaw puzzles, color or make cards. Sometimes I'll write a letter to one of my grandchildren or to my daughter. I'll play music that I like or watch a show on Netflix that I've postponed watching.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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FUNLOVEN's Photo FUNLOVEN Posts: 2,530
6/28/18 9:01 A

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Day #6 Monday Diet

Linda describes a scenario that I can relate to - Here come the w/e ( it can be any day for me ). Feeling physically exhausted or emotionally drained after battles with stress, depression, or loneliness. Looking to food for solace.

Like some of you, I too am retired and so one day can kind of run into the next without much definition. We are, however, frequently more busy socially on the w/e. That just seems to be when a lot more activities/events are happening. It is easier for me to stick to my plan Monday - Thursday and then comes Friday! Along with the w/e being busier, after years of working, I still deal with the mentality of emoticon TGIF! Let's Celebrate! and end up off plan. Come Monday I am thankful for a fresh start.

Linda also made a couple comments that resonated with me:

1. The Monday Morning Syndrome is related to the human condition and how we seek pleasure, nurturing, and comfort.

2. When your Heart Bucket is low you need to fill it back up!

Many of the things that stress me out are coming to an end and I need to start focusing on refilling my Heart Bucket. Being outside and working in my flower gardens are 2 things that I absolutely know will help nurture me and I will be on the lookout for more of those absolutes to apply to me life so I can get over the Monday Syndrome.


Sue

Michigan - EST

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"Live life to its fullest and make the most of every day."


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6/27/18 5:40 P

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• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

WOW … Consider ways you can fill up your … heart. This can be a life changing question???

As retirees … every day is a weekend for us. It's not "weekends" that get me in trouble. It's the "off" mentality. As WE move through hubby's episode recovery … I am "recovering" as well. Hot baths with smelly stuff, cups of my favorite hot tea, gentle walks in the Rocky Mountains of our home, applying smelly oils to my skin, reading books that fill me up, gentle body stretches and counting my blessing with hubby in writing .
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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: 4,193
6/26/18 2:43 A

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•Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

Weekends vary in their demands. Sometimes we are catering for 12+; sometimes 3; sometimes we plan round going to an event. I missed completing this exercise for the past weekend so will focus on the next one.

• Create a weekend plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.

I think it is important to consider the demands of each situation. This time last year, my DH was not fully on board with dietary planning but this year he is much more supportive. We consider main meals and what we either provide or where we will eat out. We also bag up healthy snacks for travel.
I tend to 'comfort or boredom' eat if no one is around, so I need to pay particular attention to those situations.

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

I'll complete this exercise next weekend.



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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MINDFUL-C's Photo MINDFUL-C SparkPoints: (181,128)
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6/25/18 10:41 A

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Day 6: Monday Diet:

Is all or nothing thinking.

I stopped doing that awhile ago. This past weekend was planned. I ate what I liked and did not eat more because some of the foods were less healthy. I was not emotionally empty.

This Friday I am going to a party. I am not planning on going off my plan.

C

Live in the moment

I follow the MyWW Blue Plan


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OHANAMAMA's Photo OHANAMAMA Posts: 27,818
6/25/18 9:42 A

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• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
This would have been for this past weekend. It was my 32nd anniversary Saturday. We went to see a movie, and since hubby and I are both on restrictive diets, we went to a grocer and picked up some food and had a picnic in the car (couldn't find a park, but did find a nice shady spot to sit.)
• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
I really didn't need a revival plan, as we already had a plan in place that needed no revival. But in the event of it being needed in the future, I will write a plan in my planner.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.
Everything went wonderful.


Renee, AR, USA, CST ~ Live Aloha! ~
Where’s your will to be weird?
Whatever is good for your soul, do that.
Lose your excuses, find your success.
Your body achieves what your mind believes.
Will what you're eating help or hinder your health?


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DJBTOO's Photo DJBTOO Posts: 3,158
6/24/18 2:19 P

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Nothing special planned for next weekend. Right now we are busy with building projects and the weekdays/weekends are pretty much the same. We are a bit "slower" on the weekends - especially on Sundays - taking more leisurely breaks. What would help me is to plan some good healthy snacks for those breaks - just for the fuel even - because I tend to just drink water and then by day's end after all the physical work I am too tired to think about food/dinner much less prepare one! Poor planning, being too tired to prepare a good meal - always puts me at risk of binging on something or even skipping eating at all. I do better on the weekdays for some reason. Going forward I will pre-plan and/or prepare snacks/meals ahead for the rest of the day - particularly on weekends.

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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LIVINTODAY's Photo LIVINTODAY Posts: 9,220
6/24/18 11:57 A

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Day 6 - Monday diet

You, who are younger and still working, in school, or raising children, may not know it now but somehow even after you retire....life still revolves around the weekend. I will say that it is much easier to stick with a plan and the plan is usually more basic than it would be if I were younger and busier but...the weekends are still my weakest part of the week.

I do No S so that means that I give myself wider boundaries on weekends and plan a treat on each of those days as I do on special event days. I don't binge on weekends though...I just open the boundaries a bit. Yesterday we had a late Father's Dinner with as much family here as we were able to gather and I had a planned piece of Dairy Queen ice cream cake. It was yummy. Leading up to it though I stayed with my usual meal plans. Dinner was a burger(no bun) a small helping of baked beans and a small helping of pasta salad.

I finished the day a bit over my usual calories but not over the top of my allowed calorie range. There was a day when I just would have eaten all day, went to bed overly full, and then felt guilty the next day.
Since that was Saturday, I probably would have allowed the binge to continue through today.

*So far my calendar is blank for next weekend. Hopefully it will stay that way; it is easy to stay on plan those weekends. I'll plan to stay on No S whatever comes up.

*My plan will be simply to have a small treat each day and that if I stumble, and I may....I will get back on plan the next meal. The weekend will not be lost!

*I will record how it goes next weekend because that will help me to be more conscious of my plan.

Wanda

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

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SONFLOWERGAMMY's Photo SONFLOWERGAMMY Posts: 4,325
6/24/18 10:59 A

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My weekdays and weekend days are very similar as I'm home everyday.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,234
6/24/18 6:24 A

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Lovely to be able to read other people's stories here. Jodi reminded me about doing recreational reading - just read for the pleasure of it. Which reminded me to go to the local library and change my address. I have a new library to get used to. There is also a private library which I am interested in joining with a couple of friends.

Ruth reminded me about craftwork. I need to get more wool for a granny blanket I am knitting. For me the craft projects have to be left out where I can see them!

Thanks Spanglers!

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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CRAZYINSPIRED11's Photo CRAZYINSPIRED11 Posts: 3,158
6/24/18 1:24 A

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Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
Next weekend, is a quiet weekend. I work on Saturday then just staying home friday niggt and Sunday.
• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
Saturday, i will eat a healthy breakfast before work, bring water with me and a healthy snack. I will plan on what im doing for dinner so I dont come home and eat junk.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

~Amanda~ .

A&I December Perky Poinsettias

2019 5% Summer Firecrackers
2019 5% Fall Firecrackers

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1958TMC's Photo 1958TMC Posts: 3,527
6/23/18 9:01 P

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Day #6 Monday Diet

That's me in a nutshell!!

Next weekend hubby and I are going to a family reunion, his cousins invited us and hubby's 7 brothers and sisters. The reunion starts at the local pizza restaurant. My plan is to look over the menu very carefully so I can make good choices without jumping on pizza bandwagon. emoticon

"I HAVE LEARNED THAT PEOPLE WILL FORGET WHAT YOU SAID, PEOPLE WILL FORGET WHAT YOU DID, BUT PEOPLE WILL NEVER FORGET HOW YOU MADE THEM FEEL" .....MAYA ANGELOU


"YOU MUST DO THE THINGS YOU THINK YOU CANNOT DO".......ELEANOR ROOSEVELT


"NOTHING IS IMPOSSIBLE. THE WORD ITSELF SAYS "I'M POSSIBLE"........AUDREY HEPBURN


WAKE UP HAPPY, SPREAD THAT HAPPINESS AND SEE WHAT HAPPENS TO YOUR WORLD......ME


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LABRADOODLEMOM's Photo LABRADOODLEMOM SparkPoints: (33,064)
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6/23/18 8:46 P

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My weekend is on Monday and Tuesday,as those are the days my husband has off..

I have two problems, first we don't eat on a regular schedule and I'm always trying to play catch up, so I eat too much in the evening. It's still within my calorie range but I'm sure it's not helping my weight loss efforts.

My second problem is I'm embarrassed to exercise in front of my husband so I don't and then I try to make up for it during the week.

I guess I have a third problem. My husband will watch t.v., or facebook, or play solitaire for hours and I get lonely and turn to food


I need an action plan that covers these three contingencies. First, I will eat regular meals even if my husband is not eating..
Second I can go for walks when it's not too hot to be outside and ask him to join me in a strength training exercise or some yoga.
Third, I will read a book or get on SP when I start to feel lonely.


Edited by: LABRADOODLEMOM at: 6/23/2018 (20:51)
Lives in Salt Lake City, Ut.


Have a peaceful day.


Jody


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AURA18's Photo AURA18 Posts: 10,968
6/23/18 7:21 P

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Journaling difficult days then make corrections *Good Days - repeat behaviors. Hugs and quite time to reflect and take care of heart needs. Weekend revival plan on mirror and in car- don't start over Mondays. bit.ly/2KiWLTB

Edited by: AURA18 at: 11/9/2018 (12:31)
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MISSRUTH's Photo MISSRUTH Posts: 5,003
6/23/18 7:08 P

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Day 6 - Monday Diet

I don't really have a problem with this, weekends haven't been like that for me. Instead, I have a tendency sometimes (no matter what day of the week it is) to overeat in the evening. Trying to fill that emotional bucket that got drained during the day, with food instead of nurturing activities that would refresh me.

So I need a revival plan. First off, quit with the things that stress me out in the evening. I've already had enough, during the day. No news, no politics, nothing on the internet except silly cat videos. Get the chores done by, say, 6 pm and then do things I enjoy-- read or take a bath or do a puzzle or work on a craft project. And I will start tonight.



Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


PAULALALALA's Photo PAULALALALA Posts: 26,877
6/23/18 6:33 P

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Day 6 - Monday Diet

• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

Nothing out of the ordinary on my calendar. However, there are two standing get-togethers on Friday and Sunday evenings. Fridays are music nights with my husband and a group of musicians. Lots of beer drinking. Sundays are a potluck get-together with the same group. I enjoy these events, but sometimes find it hard to stay in range.

• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.

Attend my Saturday and Sunday Y classes. Be sure to have sparkling water and have something prepared for the potluck. Last Sunday one of the guys brought pecan pie and vanilla ice-cream and really wanted everyone to have some. I brought a couple pieces home and then DH ate both of them. Worked out great! My heart needs to socialize, and the beer and more food than is in my range aren't necessary for that!

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Edited by: PAULALALALA at: 6/23/2018 (18:35)
Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
6/23/18 12:43 P

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Great responses team. Good job on the ice cream Gil.

Well next weekend,that's a whole different situation.

We leave for Chicago by train on Thursday and will be on vacation. I will eat healthy portions at each meal and live within wider boundries. Our hotel room will have a kitchen suite as we are staying in the same chain that I was in for the stay in Columbus.

Saturday will include the train ride home and then we will be going to a fireworks show that night, and also July 1st. We only bring a beverage to those so I will be fine.



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DEEGIRL50's Photo DEEGIRL50 Posts: 20,755
6/23/18 11:52 A

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Day 6 - Monday Diet - 06/23/18

• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
My habit has been to go out to eat on Friday night because the work week is done. On the weekend I usually take my aunt out for lunch. I'm out of the house all day and usually bring something home for supper.

• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.

Instead of eating out on Friday, we can grill out. I can choose the restaurant that I take my aunt to and plan my choices ahead of time. I can have something ready in the refrigerator so I won't need to bring a meal home. I can find time to relax and do a favorite hobby.

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.
I plan to plan every weekend. No more eating wildly on the weekend and starting over on Monday.


Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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OLDEROWL's Photo OLDEROWL Posts: 1,801
6/23/18 10:37 A

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This weekend I will take responsibility, eat very little, be cheerful and have fun at the same time. Next weekend . I will take responsibility, eat very little, be cheerful and have fun at the same time. Mr. Owl


I'm Bob. I am retired and live in Virginia, USA (EDT) with my wife. I co-lead the teams https://teams.sparkpeople.com/Positi
ve_Sparkers
and https://teams.sparkpeople.com/Keep_I
t_Simple
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My goal is to help all members live Positively and Simply and to reach their goals whatever they may be.
May others be blessed by your presence as I likewise try to be a blessing to others. Note this doesn't require any faith other than a belief in your own worthiness. Bob


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,234
6/23/18 10:10 A

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Today's lesson was quite a thing for me. I don't give up on my diet on a Friday and pig-out on Saturday - then resolve to start again on Monday. But I do have different 'boundaries' for the weekends which allow me to indulge a little. And I look forward to it. Long-term deprivation leads to rebellion in my experience, and allowing myself to relax the rules a bit at the weekend helps me to stay on-track the rest of the week. The No S diet is quite unique in this I think, and it works for me. I lost about 14lbs with this system and have maintained the loss.

I do, however, do best when I plan my 'treats'. Today, for example, I decided I would have an ice-cream. It was a good decision, because I went for a 5k run at 9am, then travelled back to town on the bus - it was very hot, and there's a festival going on - the ice-cream helped me feel that I'd had a treat, it was also cold and delicious! I had one, good-quality ice-cream from an ice-cream shop. Later, when I was doing grocery shopping, I stood in front of the freezer cabinets considering the boxes of ice-creams. Because I'd already had a lovely ice-cream, I was able to resist this temptation.

Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

Next week I have Friday as a day off. I'm working early on the Saturday, but finish at 3.30pm and usually need 'something' to mark that ending. In the evening I am going to listen to music in the park. Sunday I have the day free, then have to be at work at 4.30pm to sleep-in.

• Create a weekend revival plan.

On Friday morning I am spending some time with a friend. I will buy myself some lovely fruit. Friday afternoon I will walk to Mousehole and back. Friday night, I will watch a DVD and have an early night and get everything ready for work.

On Saturday, after work, I will buy a slice of cake to have with a cup of tea; if it's nice I will take this down to the beach; if it's not nice, I'll sit on the red settee in my bedroom and read. I will make a salad for tea, and have strawberries and soya cream as my 'treat'. I will take myself a mug of hot-chocolate to the music in the park.

On Sunday I will go for a run in the morning towards Gulval, cook a Sunday lunch for myself, and walk down to Newlyn for an ice-cream from Jelbert's in the afternoon.

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

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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READY201811's Photo READY201811 SparkPoints: (93,200)
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6/23/18 9:12 A

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Day 6 Monday diet
Looking at next week we have something every day. A birthday party Tuesday and Thursday pizza pop and cake. I will preplan my calories for 1 piece of pizza and do what my husband does and only one bite of cake.
Went Friday shopping and have various veggies cleaned and in storage bags to grab and go

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DSJB9999's Photo DSJB9999 Posts: 6,578
6/23/18 8:37 A

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Day 6 - Monday Diet

Don’t go off your diet because you’re emotionally empty so you won’t need to regroup and start your diet over again on Monday.

Today
• Next weekend I have a Tribute band Rock festival all day Saturday and Sunday and
am really looking forward to it. We are not allowed to take any food so will have to purchase everything we eat or drink there. There is fruit available this year and I will try to get a jacket potato. I NEVER START A DIET ON A MONDAY.

• Create a weekend revival plan. I expect to eat and drink differently than my normal eating plan but will take it easier on the extras this week, before the event, sometimes I have started 'treating myself' before the event so thanks to this day LS I am determined it will not happen this week! emoticon


ACTUAL WEEKEND REVIEW I did eat a little before the events both days, mostly a chocolate bar each day! However both days Saturday 12 to 10pm and 1 to 8pm the Sunday I only ate a hotdog and a few of my hubbies chips, okay so there was lots of Drinking calories. However the second night I had planned my tea when I got home and ignored the pizza everyone else was eating! Overall a good weekend as I had planned for!

Edited by: DSJB9999 at: 7/4/2018 (02:03)
Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CAT125's Photo CAT125 Posts: 28,311
6/23/18 8:29 A

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Day 6 - Monday Diet





emoticon emoticon

Cat, in Florida
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MAWMAW101's Photo MAWMAW101 Posts: 12,215
6/23/18 7:25 A

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Day #6 Monday diet
During my life of yo-yo dieting there were many times that my new diet started on Monday.
As I am thinking about this it is Friday evening and my way to deal with the weekend will be how I try to think about each day now.
I will focus on the people not the food
I will make sure to take some quiet time for myself
I will remember my plan and pay attention to my choices

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/23/18 6:57 A

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Thinking she meant next weekend

Leslie Knudson
MN Area Captain TOPS
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
6/23/18 6:49 A

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Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.

This is the weekend! For this weekend we don't have any social events to be concerned with. Tom wasn't feeling well yesterday and we are hoping he hasn't picked up some type of bug just before we are leaving for vacation on Thursday.

• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.

-Deep breaths, 1...2...3...
-You've got this!
-Drink a tall glass of water
-Snuggle a kitty, we've got plenty of them!

• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Well? Too late for Friday afternoon isn't it? So far today all is well.


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/23/18 6:34 A

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Day 6 - Monday Diet -June 23, 2018

Don’t go off your diet because you’re emotionally empty. Instead, take care of your heart by doing the activities on your plan. If you do this every weekend, you won’t need to regroup and start your diet over again on Monday.

Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.


A staycation we are doing next weekend

• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Choose places to eat that have choices to eat sensibly, ask questions of server, if fast food choose places that serve salads do the eyeball measurements
keep journaling, walk walk walk

will post in my tread how it went


Never quit- work on consistency of eating sensibly, and healthy What needs work is getting exercise into my life. Keep journaling and measuring, get off sugar and aspartame

But using honey and will use stevia as that comes from a natural plant




Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
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OLDEROWL's Photo OLDEROWL Posts: 1,801
5/12/18 4:59 P

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Mother's Day is my Birthday and my wife insists on making a "healthy" cheesecake and having friends over to celebrate. I will take responsibility, eat very little, be cheerful and have fun at the same time. Mr. Owl

Edited by: OLDEROWL at: 5/12/2018 (17:00)
I'm Bob. I am retired and live in Virginia, USA (EDT) with my wife. I co-lead the teams https://teams.sparkpeople.com/Positi
ve_Sparkers
and https://teams.sparkpeople.com/Keep_I
t_Simple
.
My goal is to help all members live Positively and Simply and to reach their goals whatever they may be.
May others be blessed by your presence as I likewise try to be a blessing to others. Note this doesn't require any faith other than a belief in your own worthiness. Bob


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
5/7/18 5:58 A

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Day 6 - Monday Diet

Don’t go off your diet because you’re emotionally empty. Instead, take care of your heart by doing the activities on your plan. If you do this every weekend, you won’t need to regroup and start your diet over again on Monday.

Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.
• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Link to Day 5
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69010547

Link to Day 7
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69010551


Edited by: FOCUSONME57 at: 5/7/2018 (20:11)
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