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WINTERFLOWER's Photo WINTERFLOWER Posts: 8,880
7/1/18 1:16 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – salty, crunchy snacks and late night eating

Plan - replacement habit or behavior--At the recommendation of our Scarlet Dragons Leader, Teresa, I am going to eat a freggie instead of chips on most occasions and measure ONE serving when I have a PLANNED snack

My positive behaviors – Since evening snacking seems to be the culprit in my diet, I will once limit my nighttime snacks to 300 calories and ONLY if it fits within my calorie range for the day.

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add?

I was once again reminded that I must say "No!" or "Stop!" to myself and be in control of my eating, not let my eating control ME.


Jerri
Scarlet Dragons
2019 Scarlet Dragons ABS-olutely Awesome Autumn BL Fall Challenge (co-leader)
CST Minnesota

For every decision I am faced with, I need only to make one good choice. It's that easy. Choose the best in this moment!

"The one who struggles hasn't quit."



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MOSLEYG1's Photo MOSLEYG1 Posts: 3,542
6/29/18 10:53 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – chips family foods. Thing is I don’t over eat them it takes 2-3 days to eat a 4-5oz bag

Plan - replacement habit or behavior. Stop buying them which I must do so I don’t get put on meds for diabetic

My positive behaviors – think of what I’m doing when reach for them again

Have you developed habits to help you cope with your triggers (NO)
What did you learn from doing this assignment? Nothing new
Anything else to add? I will do my best to stay away from chips


eastern time


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LIVINGHEALTHY16's Photo LIVINGHEALTHY16 SparkPoints: (35,404)
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6/29/18 10:06 P

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.
Missing lunch
bordom
stress
fighting with my husband

My triggers are – cupcakes and ice cream

Plan - stick to my meal plan

My positive behaviors – eat breakfast every morning

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? when I am tempted by unhealthy snacks, I will drink a glass of water instead


Shelly (EST)


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READY201811's Photo READY201811 SparkPoints: (87,858)
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6/29/18 1:17 P

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.
Parents, parties, friends home serving us meals as their guest
My triggers are –
Unexpected unplanned treats or desserts
Plan - replacement habit or behavior
Eat one piece and throw rest away. Exercise more
My positive behaviors –
They did this out of love and don’t want to offend them so will work extra hard tomorrow
Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
Drink a lot. Too full will have it later. Take a few bites and when not looking throw it away
Reminder - please do not start new topics. Only our Challenge Leaders start new topics.

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AMIEMICHELE's Photo AMIEMICHELE Posts: 2,838
6/27/18 12:11 A

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.
Missing lunch
bordom
stress
fighting with my husband

My triggers are – ice cream, cookies and fast food

Plan - distracting myself with something other than food. Coping without using food to do i.

My positive behaviors – finding time to eat breakfast and lunch

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I need to be more aware of my triggers and figure out better ways to cope.


Pacific time zone


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LOLOSPHATMAMA's Photo LOLOSPHATMAMA Posts: 132
6/26/18 1:56 A

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.
Places-restaurants, work
People-family
Foods-chips, ice cream, candy

My triggers are – boredom

Plan - replacement habit or behavior -Instead of eating when bored, I walk then drink some water. If still want to eat, I'll have a healthy snack.

My positive behaviors – Avoiding the treats at work. If bored at home, I find something else to do other than eat

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I was made to remember my positive behaviors, need to work on using them more when faced with triggers.

Terah in SD
Central Time Zone


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CLEE2830's Photo CLEE2830 Posts: 1,322
6/25/18 2:45 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.
Stress triggers me to want eat comfort foods.

My triggers are – Hamburgers, French Fries, Wine which are my comfort foods

Plan – Replacement Behavior
I know I can have hamburgers, but I eliminate the cheese and allow my Smart Points for the bun. I have eliminated the bun all together. I’ve replaced the french fries with a baked potato with very little butter and sour cream, if any. I’ve started adding a little Ranch dressing to my baked potato and it is very satisfying. I either keep the wine out of the house or only have one glass.

Have you developed habits to help you cope with your triggers?
When I’m stressed, I try to read or listen to an audio book.

What did you learn from doing this assignment?
I learned that I need to find other behaviors for stress as a back up plan.


"The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart... " Helen Keller

Crystal
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I2BZ2W8's Photo I2BZ2W8 SparkPoints: (122,586)
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6/25/18 1:20 P

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My triggers are – all the foods at work..eating it just because its available.

Plan - replacement habit or behavior: Making better choices...on bagel Friday have only the fruit or dont go into the room.

My positive behaviors – Take the walk to where the food is and socialize but dont eat the bad carbs.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? That I can control what I eat. That I can still be social without indulging.


Sharon aka Sassy
EST - Virginia
OXYGEN CHALLENGE #4 - #TEAMJEN
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2018 Summer 5% Challenge Community
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DMDANGELO's Photo DMDANGELO Posts: 4,510
6/25/18 9:39 A

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My red light/trigger foods are - ice cream and chocolate. To stop from overeating them - I do not keep them in the house. If I get a craving for ice cream - I go out and get a baby cone. It satisfies the craving without losing control.

My trigger situation(s) - Normally It's at night when I'm tired and don't want to go to sleep. I eat to stay awake - To stop the situation - I either go to bed or I have a cup of herbal tea.

Denise - Eastern Time Zone


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THREEWHALES's Photo THREEWHALES Posts: 7,929
6/24/18 7:38 P

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My triggers moods are Stress and boredom

Trigger situations:
Eating out
Eating in front of TV
Using my phone or iPad while eating

Trigger foods
Pasta
Cookies
Chips
Ice cream
Chocolate

Plan - replacement habit or behavior
Read my TOP TEN blog entry
Ride my bike
Go for a walk
Zentangle
Drink hot tea
If I am still hungry, I can eat vegetables.

My positive behaviors –
I can say no to chips and ice cream.
I Eat three meals and day with limited snacks

Have you developed habits to help you cope with your triggers.
I like to Zentangle, hard to eat with a pen in hand.
Yoga
What did you learn from doing this assignment?
I know what triggers me, now to recognize it BEFORE the act.


*΄¨)
Έ.·΄Έ.·*΄¨) Έ.·*¨)
(Έ.·΄ (Έ.· Cynthia

Black Panther Team
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Emeritus DH/HoH/Ms Cynthia SlytherDor


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COLORADOGIRL95's Photo COLORADOGIRL95 Posts: 553
6/23/18 7:05 P

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My trigger moods:
-Stress
-Boredom
-Tired

My tigger situations:
-Watching television at night
-When I feel like nothing is going right
-When I am with my boyfriend (We like eating icecream together, so occasionally when I'm not doing so great heath wise I consider this as a trigger, other times I'm good at saying no)

My trigger foods:
-Sweets (icecream especially)
-Easy foods (chips, cheese its, crackers)
-Certain fast food places (Culvers)

Plan - replacement habit or behavior
-Go for a walk or distract myself when I am going for a food when I don't need it
-Practice saying "no"
-Finding a healthier alternative

My positive behaviors –
-I am good about limiting the time when trigger foods are consumed (positive in the sense that I don't usually cave until later in the night)
-Getting smaller portions of trigger foods rather than binge eating it or having multiple servings.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
-I learned that I am in a poor mindset about my dieting habits (allowing myself to eat my trigger foods a few days a week even though that often leads to me falling off track)

Ashley :)
MST


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MARILYNROBERT's Photo MARILYNROBERT Posts: 9,870
6/23/18 6:39 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – being tired, being in situations where I have not set myself up with healthy foods, being depressed

Plan - replacement habit or behavior - have healthy alternatives available at all times..this may take work but it's worth the effort to help myself deal with such situations

My positive behaviors – keep the house full of good foods and don't have unhealthy food in our house





Marilyn
Texas (MST)
Using a Garmin Vivoactive 3 Music smartwatch to track all activity
Team Firecracker on the 5% Challenge
THEEXERCISER's Photo THEEXERCISER Posts: 13,994
6/23/18 3:45 P

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When I am stressed out or bored I tend to reach for the following foods: ice cream, spaghetti and meatballs (I love anything to do with pasta), sweets, carbs, Chinese take out, chocolate and McDonalds. The strategies that I am going to use to avoid or at least cut way down on eating these foods are as follows: find an activity to do to keep my mind off of eating these foods ex. read, journal) basically find something to do to keep my mind off of food.

Carrie


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KPHEALTHY4LIFE's Photo KPHEALTHY4LIFE Posts: 4,650
6/23/18 12:55 P

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Done

Eating Healthy and Moving More
Kelly, Compulsive Overeater- grateful to be in recovery
KPHealthy4Life


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LIN1263's Photo LIN1263 Posts: 14,902
6/23/18 2:24 A

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Trigger foods are sweets. I try to incorporate a small amount at times in my diet plan, so it becomes a treat and not too much of it, a serving is 100 calories.

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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MARYGOLD5's Photo MARYGOLD5 Posts: 5,767
6/22/18 10:44 P

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My trigger foods are sweets. The more I eat, the more I want. This week I have cut way back, and I have actually not felt as hungry and have lost a little.

My solution is to always have fruit and other healthy snacks handy for when these urges appear.

Barbara, from Tennessee. Central Time Zone.
The person who really wants to do something finds a way; the other person finds an excuse.


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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 30,356
6/22/18 3:15 P

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My triggers are – carbs - sweets & starches

Plan - replacement habit or behavior since I am on the keto plan 20 carbs a day - I do not buy any of these - and I live a lone.. but I get cravings , and when I go to the food bank they give people so much bread & sweets - no way 1 person could eat it all - so I pick out a few things and give the rest to my neighbors ........ I pig out 1 x a month -

My positive behaviors – trying so hard and no weight loss and bloodsugars are still high - they should not be and should have lost 10 tons by now on 20 carbs a day ...... dr on youtube said if hormones are off- you will not loss any weight - will ask dr when I go next week ..just had bloodwork yesterday .. I do not have any hormones, using cream progesterone. will find out next week.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I cope because I have to - live on food stamps and do not buy any junk food ( carbs ).....
what did I learn ? that I have to except it - and stop getting frustrated- upset- angry- sad...

Fluffy in SC
2019 5% fall challenge
EST


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KKINNEA's Photo KKINNEA Posts: 3,075
6/22/18 1:53 P

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I don't deny myself a little of anything I may like, but when I'm under stress, anything chocolate, sugar or salty will go in my mouth.

I don't beat myself up about, I simply try to be aware so that each time I get better about not diving into too much of these types of foods.

You can exceed what you think you can do.
-----
Runniversary: June 13, 2009
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This one's for you, mOm 1952-2009
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Minnesota, USA - Central Time


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DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 27,828
6/22/18 12:20 A

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are –

My friend KA. At the grocery store I've learned to say,,,You go and we'll meet in the car. We have been friends 47 Yrs!! Eating was the first thing we had in common. But, I was always very thin. Well, until about 20 Yrs ago.

Gatherings are no longer an issue. I now go to hang around with others, Not the food.


Plan - replacement habit or behavior

Above.

Food I keep reminding myself does NOT take away emotions(sad or happy). If sad ones it CAN delay them, but hey,,,once done eating kaBang! They're back.

This helps me to be logical, not emotional

My positive behaviors –

Its OK,,no,,its important,,, even good to feel feelings. SAS happy, joyful and everything in between.
Distractions. Painting, making things for my place, tending to my plants(growing Izzy catnip even!! I've been growing her grass for awhile, but this is new and fun!!).

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment?

YES!! KA still has an influence!! Grrrr!! Though I'm not happy with it. At events involving food, I've been going towards others who are more active.
Anything else to add?


TY


Diane
EDT - Greater Portland Area in Maine
AWESOME A's as the CL 5% Challenge
Invincible Indigo team Biggest Loser Challenge

I get to CHOOSE My HARD!! Hard to watch what I eat? Or Hard to walk, breathe etc. It's MY CHOICE! I Choose my HARD to be happy and fulfilled by not filling myself UP with food


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SEEKINGGIRL's Photo SEEKINGGIRL Posts: 1,296
6/21/18 6:47 P

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My main trigger is boredom. Taking care of a disabled person is hard because I don’t get to do what I want to do. As a result I became a grazer or should I say a vacuum.

My plan is to treat myself better and get tons more ‘me’ time.

My positive behaviors are not straying when I have a plan formed for my life. I can have an awful lot of self control for a good reason which happens to be for my physical and mental/emotional health in this case.

Jenny
Eastern Time Zone


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OHANAMAMA's Photo OHANAMAMA Posts: 27,541
6/21/18 1:34 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are more along the lines of places or situations or emotions.

My plan is to stay focused on my health and wellness.

My positive behaviors are positive self talk, reminders of why I'm doing this and how this time it's different because I'm different and my situation is different. I'm not just losing weight, I'm finding health and wellness.



Renee, AR, USA, CST ~ Live Aloha! ~

Whatever is good for your soul, do that.
Where’s your will to be weird?

Lose your excuses, find your success.
Your body achieves what your mind believes.


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JUDY535's Photo JUDY535 Posts: 384
6/21/18 1:19 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – Potato chips. If I'm feeling happy , chips, blue, chips, stressed chips. Chip chips chips. I also cook too much food. I learned to cook for 8 people. I still do. Also evening snacking is a big one.

Plan - replacement habit or behavior I won't buy the chips and keep them in the house. If I am out somewhere and they are serving chips, I will not have any. If I am at at restaurant and chips are served with a sandwich, I may eat them. There is no going back and eating the whole bag so it is a controlled situation. I will look for recipes that serve two or divide the recipe up into servings and freeze them for another meal. I am going to try adding an evening snack in my daily menu. Allowing for those calories may help.

My positive behaviors – I have been keeping chips out of the house and trying my best to cook less food. I'm actually doing better with the chips than the cooking. I usually only eat lunch out once a week with friends. The rest of my meals are prepared at home.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? Planning meals and tracking food.

Judy S
eastern time zone


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MAUITN's Photo MAUITN Posts: 15,437
6/21/18 11:59 A

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Trigger situations – Why does every event have to involve food and friends always want to meet out for lunch?
Church – Big lunch after the service – I rarely stay for it.
Bible Study in private home – Always food
Two book clubs – one includes lunch, the other snacks
Lunch out at restaurants with friends – High salt and calorie
Weekly Emeritus lectures (includes lunch) & other lecture series (offers cookies)
Monthly gated community cocktail party (food and alcohol)
Dinner parties – alcohol and higher calorie foods and dessert

My Triggers –boredom, loneliness and cravings

My Plan – Plan, Plan, Plan - Plan my meals at home and eat at the kitchen table, not in front of the TV or computer. Meal planning (3 meals plus snack), prep, and journaling. If I know I’m going out for lunch, I can have a lighter breakfast or eat something on plan at home before so I don’t over eat out with friends. Having easy to grab healthy snacks already prepared.


Earnie - Monteagle, TN
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,677
6/21/18 11:40 A

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – stress, lack of time/being hurried/rushed, emotions

Plan - I have to plan ahead and do my best to always be prepared. I've started planning/preparing by keeping fruit and veggies on hand, cheese, lots of ice for my water.

My positive behaviors – I get to the gym on my days off and do water walking. I journal which helps relieve stress and emotions.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
Preparing foods in advance. Journaling. Always having healthy reading material on hand because I read all the time. Posting daily - love SP.

Babs
SW Illinois - CST


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AFERRARI's Photo AFERRARI Posts: 67,368
6/21/18 11:14 A

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are –stress, boredom and cravings

Plan - ensure that I am active and have good stress relievers. Also pay attention to the cravings and find healthier things to fill them

My positive behaviors – I walk a lot and enjoy it and am starting to watch portion sizes

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I am working on this every day

Angela

2019 Fall 5% Challenge Community

Coquitlam, BC, Canada
Pacific Time Zone









CHRISSYWILSON80's Photo CHRISSYWILSON80 SparkPoints: (92,540)
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6/21/18 8:49 A

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My triggers are – Social settings, emotions, bored eating, binging without knowing it.

Plan - No eating anywhere other than the kitchen table, no snacking on the couch or in my car. Replace unhealthy snacks with better choices. Journal more about how I am feeling instead of eating away those feelings.

My positive behaviors – I'm great at motivating others, I just need to learn to push that motivation on myself.

Christina - Central Time Zone (CST)

"Only I can change my life, no one can do it for me." - Carol Burnett


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RETIREESMITH's Photo RETIREESMITH Posts: 7,184
6/20/18 9:48 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – often on Sunday afternoons I feel the need to eat. We eat not-such-a-good breakfast before church and then go out to brunch after church and eat. Then, about 3-4 pm I'm hungry--down a proper meal and think I can't wait till evening meal. So, crackers/cheese, nuts, cookies---you get the idea. So, I'm working on it. I will eat veggies and fruits instead, and I'm mindful of the calories/serving sizes. Of the last 3 Sundays, I succeeded on 2 of them.

Plan - replacement habit or behavior I make a list of veggies and fruits I have, the serving sizes/calories of each, and put the list on the table where I read the paper.

My positive behaviors –

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I've pretty much quit emotional eating--I've done some work on it and I know what self-talk usually works to avoid that.

member, 12 Months from Now
Go team! Stay strong!
Central Standard Time


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DANCESTAMP's Photo DANCESTAMP Posts: 1,887
6/20/18 9:09 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – cheesy rollups from Taco bell, Sweet tea, Pirate's Booty aged cheddar puffs, Reese's Fast Track candy bar, most gf chocolate bars/candy. I eat big bags of pirate's booty while driving and the whole 4 or 7 oz bag will be gone in minutes. I pull into taco bell on my way to any one of the schools i go to for work and get 3 to 4 cheesy rollups and a large sweet tea. I'll make some excuse to go into walgreens and get 3 to 4 candy bars and eat within that day in my car, i eat a lot in my car.

Plan - replacement habit or behavior - I have not had sweet tea in 15 days, no chocolate candy bars in 7 days, no taco bell in about a week and i don't buy the bigger bags of pirate's booty, we bought the box of 1/2 oz and i am working on eating 1 or 2 bags at a time. I also have been packing my lunches with fruits and veggies to eat and have readily available so I won't stop for my triggers

My positive behaviors –

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? In the past 2 weeks i have given up my sweet tea, the first week was difficult, i rarely stop at taco bell now, i have been eating what i bring and not stopping to get other foods. I avoid walgreens if at all possible so i won't make excuses. I have to learn to eat what i bring to work and not eat in my car, only eat at my desk or at the kitchen table.


carla
ft. lauderdale, florida
eastern standard time

I can do all things through Christ who gives me strength. Phil 4:13

It never gets easier, you just get better.

Motivation is what gets you started, habit is what keeps you going!


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PATRICIA-CR's Photo PATRICIA-CR Posts: 32,264
6/20/18 8:20 P

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are,
1. a wandering mind/boredom
2. temptations close to me
3. emotional stress
4. sabotaging thoughts

Plan - replacement habit or behavior
1. Get engaged in activities that keep my mind occupied.
2. Avoid having temptation food around
3. Take the time to relax when stressed
4. Replace the sabotaging thoughts with positive visualizations

My positive behaviors,
I love exercising.
I know what's good for me and what works.
I tend to be positive.

Have you developed habits to help you cope with your triggers.
I've done it but let it slip back to old bad habits.

What did you learn from doing this assignment?
It's a heads-up quiz!

Anything else to add?
It's all up to how much we want to commit and work for it.

Patricia, EL
The Awesome A Team
2019 Fall 5% Challenge, BL ABS-olutely Awesome Challenge
Costa Rica, GMT -6 or CST

"The secret of living well and longer is: eat half, walk double, laugh triple, and love without measure." ~Tibetan Proverb


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KALISWALKER's Photo KALISWALKER Posts: 23,018
6/20/18 7:44 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –

1) It's late and I am watching TV alone... guilty secret I am watching my 600 Pound Life. For some reason I am not in bed sleeping - need to unwind (destress), bored, uncomfortable (some pain), restless could not sleep. I want something quick and easy, likely sweet.

2) Visiting Friends - Party/Socializing - friends put out delicious foods, things I am not eating at home. They want to spoil me a little by putting out treats, or they make celebratory meals. Birthday cake, candies, flavorful very rich meals.

3) Restaurant - we eat 15 vegan meals a week at home, so when we go out for a tasty meal with meat. My favorite meals are Indian buffets and Chinese dim sum. I try to stick to 'buffet rules' and only order 2 dim sum items.

Despite not eating chips and crackers at a party, I can still find enough other things to eat - pepperoni, cheese slices, bread.

The types of triggers foods I eat. are usually part of a meal or offered at parties. Some are salty, some are sweet.

How will you not do that again?

I do not have much 'junk food' in the house. I have a few pudding cups, some Cheerios.

Up late at night - I do not want to reward myself for being up late. Go to bed or do not eat.

Visiting Friends - I tell friends don't feed me I only eat 3 meals a day. Please don't set that food in front of me. They know I do not eat crackers and chips so other foods come out.

Restaurant - buffet rules - just one plate, etc. or order from a menu.

I have a few food rules - I do not eat in the church hall after the church service. I do not eat chips and crackers. I do not eat in movie theaters. I do not eat Costco samples (random food).

New rule - I do not eat desserts it's not a trigger but it is unneeded calories. The meal stops after then entree

I need to make a new food rule "I do not eat --------, it's a trigger food for me". Will think about it more.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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BOREDA SparkPoints: (463,691)
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6/20/18 6:11 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

I'm quite good on healthy eating overall, but my downfall is a glass of wine when I sit down in the evening after a busy/tiring/stressful day. One glass all too often becomes two or three, and this is not only calories in itself but also breaks down my inhibitions such that a bag of chips or a bowl of ice cream suddenly seems like an entirely good idea...

VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,157
6/20/18 6:05 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are - stress, anxiety, boredom, tiredness
Red light foods - pizza, potato chips, pizza

Plan - replacement habit or behavior - breath (use Fit Bit Relax feature), have activities I enjoy at hand (crafts, coloring, reading, puzzles), take breaks during busy days so I don't get over tired

My positive behaviors – Take time to think about what I'm doing, plan ahead for stressful times



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


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INSIGHT62's Photo INSIGHT62 Posts: 3,047
6/20/18 4:32 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.
My trigger foods include cheese, pizza, and fresh baked goods

My trigger situations include various emotions just as boredom, loneliness, sleep deprivation,and also tv commercials about food. Sometimes it's really nothing specific that triggers me, it's just my brain behaving like the old me and when I get a vision of something like chocolate unbaked cookies in my head, that is when the beast comes out and trouble ensues.

Plan - replacement habit or behavior 1. only cheese in the house is Laughing Cow single wedges and grated Parmesan 2. less tv to avoid commercials and/or record my favorite shows so I can watch them commercial free 3. stay more active 4. make single serve pizzas on whole wheat English muffins so I don't have a whole pizza to devour

My positive behaviors – Staying active, sparking, my daily blog for accountability



Today, you inspired me.
Pat

Living life in God's country....aka.MONTANA...GRIZZ Country!!!
mountain time zone


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LYNMEINDERS's Photo LYNMEINDERS SparkPoints: (495,627)
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6/20/18 3:36 P

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My trigger fpoods are chips both Fries and chips.....And Wine

I have been noticing that I am eating much less of them as I journey forward and have been known to have them as a meal not as nibbles....
Am finding this very interesting as things are changing.

I guess I am alreading in the process of changing habits and behaviious and I plan on continuing..



Edited by: LYNMEINDERS at: 6/20/2018 (15:37)
Lyn....
Dunedin New Zealand......+19 hours

Giving up is NOT an option.

5% FALL CHALLENGE (my Spring....)


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PACEKA1's Photo PACEKA1 Posts: 10,003
6/20/18 3:10 P

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My triggers are – The only food I can think of that I might eat more than I want is French Fried Onions.

Plan - replacement habit or behavior - I just don't buy them except at Thanksgiving time and when they're gone, they're gone!

Stress would be a trigger situation for me - if I'm feeling anxious about something I will go into the kitchen looking for something. But since I mostly have healthy foods available to me I don't worry about having a snack! I usually go for something that's high in protein.

My positive behaviors – I have been measuring out my snacks, putting them in a small bowl and that's all I eat. My DH loves cookies and I do love them after they are freshly baked. I allow myself 2 cookies, the rest are his!


Kathy
Central Time Zone
*Teddy Bear: 5% Fall Challenge (2018)

"The body is a sacred garment. It's your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor."

.....Martha Graham


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LISA4137's Photo LISA4137 Posts: 2,932
6/20/18 2:29 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.
My triggers are...
Bugles or Doritos, pizza, Japanese crackers, Lindt chocolates

Trigger situations would be when I'm letting down from being extremely busy. Usually I haven't had a proper lunch so I just grab something and keep eating. Road trips also make me want to go buy bags of junk.

Plan - replacement habit or behavior

My positive behaviors – I have been preplanning my meals to make sure my calories are on track. I plan in a portion-controlled not so good for me snack every once in a while to keep me from feeling deprived. I'm better controlled in a group setting than when I'm alone. I can go to a party or gathering and stick to my 3 things rule.

Have you developed habits to help you cope with your triggers. Still working on making it a habit. I do good for a while and then stop. Now just trying to focus on each day and making breaking it down to a mini-habit if I have to.

What did you learn from doing this assignment? Nothing really new but just reinforcing what I already know. Now to keep putting it into practice.

Edited by: LISA4137 at: 6/21/2018 (03:28)
Lisa-
+3 GMT (+7 EST)


Failure is not fatal; failure to change might be- John Wooden


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NANCYPAT1's Photo NANCYPAT1 Posts: 67,799
6/20/18 1:46 P

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My trigger foods aren't specific foods but specific situations. When I get "TOO" whatever, I tend to eat too much. For instance, if I don't eat before a long workout or don't have a snack ready for right afterwards, I will start eating whatever is available and lots of it. When I am under too much stress, the same thing happens - stressed out or overly busy, I skip a meal and then start eating a snack or dinner and EVERYTHING starts to call for me to keep eating! I get too tired, hangry, worried, busy, stressed, sad, depressed, or TOO anything, and I start eating TOO fast and TOO much! I don't keep a lot of unhealthy food in the house, but even healthy foods can lead me astray!

Nancy from West Virginia - EST
With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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NEWNAN18's Photo NEWNAN18 SparkPoints: (11,366)
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6/20/18 1:35 P

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My triggers are –
STRESS
TIREDNESS
BOREDOM
FLIGHT MODE
FOOD AVAILABILITY

Plan - replacement habit or behavior
COUNT TO TEN
TRY TO GET 8 HOURS MOST NIGHTS AND TRY TO DO SENSIBLE AMOUNTS OF ACTIVITY.
THINK FIRST
BREATHE DEEPLY
ASK IF I NEED IT

My positive behaviors –
I AM STEPPING BACK AND ACKNOWLEDGING I HAVE ISSUES

Nan
Time zone GMT SCOTLAND
I am going to overcome my worst enemy, the face that smiles back each morning in the bathroom mirror.
Target loss 21 lbs for afternoon tea at Balbirnie
B A L B I R N I E A F T. E. R. N. O. O. N. T E A.!

BALB 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Diabetes challenge 1 million steps in 3 months for sponsorship starts 1/7/18
Starting a new lifestyle not a diet.
Allowing me a treat scone and latte every weekend with my


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KALISWALKER's Photo KALISWALKER Posts: 23,018
6/20/18 12:37 P

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Time to figure out what triggers you to overeat, defined as eating and drinking more calories than you need, causing you to gain weight.

For the purpose of this activity, a Trigger Food is defined as the one that gets you off course; you are not truly hungry yet you are eating and eating! A Trigger Situation is where you are, who you are with and what you are doing when this happens. Example – you are home alone, watching TV and you eat a cookie, then another and soon you are looting the kitchen for anything that looks good. Or you had good intentions about going out for a calorie appropriate dinner with a friend, but a high calorie appetizer, then an entree, and then a big dessert landed in front of you. Are you at a party wolfing down appetizers? Regardless soon after you regret your actions and don’t even want to think about how many calories you just consumed! You tell yourself, I know better, why did I do? I won’t do that again!

Let's assess the Triggers -

List ALL your trigger foods (red light foods). Red Light Foods in Overeaters Anonymous are - those which you know you cannot not eat safely without losing control and eat too much. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Processed foods? Carbs, comfort foods? Five basic tastes – sweet, sour, bitter, salty and umami (savory).

What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals with family or friends? Co-worker's birthday cake? Treats from others? Costco samples? You?

Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?

Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?

That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.

Write out your strategy to avoid the Triggers. Maybe it’s baby steps to get you started or moderation. Don’t be a perfectionist, just get started.

Maybe it's only certain foods and you can make your own food rule "I do not eat --------, it's a trigger food for me".

By doing this countdown activity a number of times, I identified my problem foods. I made a list of my Red Light Foods - appetizers, desserts, chips of any kind and crackers. I have not eaten chips, crackers or any food in movie theaters for 2.5 years and will try harder with the other red light foods. Strive to eat regular meals to lose weight, or at times just maintain. Example - because I do not eat crackers I stopped buying blocks of cheese, because I don't have crackers to put it on.

Maybe it would help to 1) record it in Spark Nutrition before you eat it and if you still want it after seeing the calories 2) wait 20 minutes before you eat it, but be mindful of what you are doing 3) find an activity to distract yourself

Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are –

Plan - replacement habit or behavior

My positive behaviors –

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?

Reminder - please do not start new topics. Only our Challenge Leaders start new topics.
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If you are catching up on the countdown activities here is the link

www.sparkpeople.com/myspark/team_mes
sa
geboard.asp?board=33434x69883


Edited by: KALISWALKER at: 6/20/2018 (19:27)
Happy Sparker Lynn 'A good girl with bad habits'

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


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