Sunday, February 10, 2013

100 Days Of Weight Loss Day 41

100 DAYS OF WEIGHT LOSS--DAY 41

SUNDAY FEBRUARY 10,2013

MOTIVATION IS A CHOICE
I just can't seem to get myself motivated? Do these words sound familiar? YES
Even the most dedicated dieters will sometimes feel at loss as to how to get going.
Motivation affects everything! From staying on your diet to cleaning your house, it provides the power behind all of your actions and helps you follow through with good
intentions. Motivation becomes the push that helps you get thiings done.
When motivation is strong, you might not even realize it or give it much thought. But when it goes away, you're usually in big trouble! Often you won't have any idea where it went or how to get it back.
Unfortunately, your motivation doesn't drop out of the sky or sudden reappear after an absence. You can't open the junk drawer and shout, "LOOK! I just found my motivation!"
Every once in a while, you just need a way to jump-start your actions as well as keep yourself moving once you get started.

CREATE IT YOURSELF
Although it may seem as if it simply pops up unexpectedly, motivation is actually a choice. You creat it yourself through your thoughts, your self-talk, and your attitude.
Even when you don't have a shred of energy, you can still access your motivation if you want to.
Because your drive and energy originate inside your head, you have the ability to motivate yourself anytime you want. You just have to get up out of your chair and make it happen.

INVENT NEW TRICKS
Instead of waiting for inspiration to hit, you can learn how to build it yourself. To do this, you have to invent new tricks and create fresh ideas that will inspire you toward action.Pick an area you'd like to change and then make a list of every possible action you could take that would move you toward that desired goal. For example, to get your exercise program back on track, your list might include:
>>>>>>>>Set my alarm earlier.
>>>>>>>>Lay out my exercise clothes.
>>>>>>>>Put a water bottle in the refrigerator.
>>>>>>>>Buy a new CD of energizing music.
Then simply do the things on your list and surprise---you'll have boosted your motivation! You may still have to push yourself during times when you don't feel like doing your exercise. But if you know how to get yourself started, you'll  always be able to make progress.

TODAY...........
**In your notebook write the words "Motivation is a choice." Focus on accepting and believing this.
***MOTIVATION IS A CHOICE
**Write down a few tricks and ideas that have helped boost your motivation in the past.
***KEEP COLD WATER IN THE FRIG AT ALL TIMES.
   EXERCISE FIRST THING IN THE MORNING.
   EXERCISE CD
**Do at least one of these today. For example, you might set your exercise shoes in front of the door
    to help motivate you to take your walk.
***WATER IS IN THE FRIDG AND DID MY WII FIT PLUS FIRST THING THIS MORNING.
       AND WENT BOWLING TODAY.

100 Days Of Weight Loss Day 40

100 DAYS OF WEIGHT LOSS--DAY 40

SATDAY FEBRAURY 9,2013

{I forgot to post this yesterday}

HAVING AN EATING EXPERIENCE
Many times the joy of eating isn't about food as much as it's about our social events or family get-togethers.
During these gatherings, you may find you get caught up in the experience of eating because it's part of the fun of being with others.
But by separting the qualities and tastes of your food away from the situation you're eating it in, you can lean to manage the amounts you eat much differently.
NOTICE THE TASTES
Sometimes we don't want food at all. Instead, we simply want to enjoy being around it. Shopping for food, then cooking it and arranging it can bring us great delight. In other words, we want an experience around food.
Instead of proclaiming that you love all food, look for ways you can have eating experiences. Imagine you're a famous chef sampling your latest creations. Or pretend your a food spy and things such as, "Does this cookie contain cinnamon or nutmeg providing that flavor edge?"
When you're cooking, make an effort to appreciate the taste of new spices such as basil or coriander. Evaluate the flavors, the seasoning, and the temperature of every
food,and then answer the question: "Is it perfect yet?"
Dig more deeply into your love of food and eating. Do you ever get caught up in the social aspects of eating, the simply let food blend into the total event? In fact, when does enjoying a flavor or texture change into an eating experience?

CREATE YOUR OWN EATING EXPERIENCE
You can create an atmosphere that meets your needs without  depending on food to make an event enjoyable. To do this, intentionally plan to have an eating experience.
When you recognize your goal is to enjoy a meal, consider setting things up to make this happen. Let the food become a minor part of your event, perhaps even choosing a simple meal of soup or salad for your experience. If you decide to go to a restaurant for this exercise, select one based
on the type of experience you want to have.
Think about what you really want from this eating event.
Are you in the mood for a quiet, romantic evening? YES
Or do you crave the energy from places with loud music and a constant conversational buzz? NOT REALLY
If you perfer quiet, create an eating experience at home by arranging the room, decorating the table, and choosing music that will add to your event.

TODAY.........
**Recall some of your most enjoyable eating experiences.What made these times so special?
***THE CANDLELIGHT DINNERS JR AND I HAD AT HOME.
   THE THE FAMILY DINNER AND CHRISTMAS GET TOGETHERS.
**In your journal, describe one or two of your favorite types of eating experiences.
***I LOVE PIZZA!! JR's cooking is great!
**Using this description, plan an eating experience that matches your needs. After you finish the
    meal, record your favorite details from that

Friday, February 8, 2013

100 Dats Of Weight Loss--Day 39

100 DAYS OF WEIGHT LOSS--DAY 39

FRIDAY FEBRAURY 8,2013

FLAVOR OR TEXTURE
Do you like sweets and desserts or do you tand to reach for salty foods such as potato chips? I LIKE BOTH
Would you rather eat a crunchy oatmeal cookie or a gooey caramel roll? GOOEY CARAMEL ROLL
Do you love the pungent flavor of blue cheese dressing? NO
Or might you favor the zing of a spicy buttito or of green chili? NO
Each of your answers reveals another aspect of what you love about food. Often it's not the flavor but the texture of foods that keeps you reaching for more. When you can't seem to stop eating a favorite food, it's possible you simply love how it feels in your mouth.

FLAVOR MAY NOT MATTER
As you pay attention to the foods you love, you may discover many of them appeal to you only because of their texture. In fact, some foods don't have much flavor at all, but their texture keeps you coming back for more.
Think about which typres of food textures you enjoy most.
Do you tend to prefer crunchy and chewy or soft and smooth? BOTH, DEPENDS ON MY MOOD.
What about harsh, slippery, or tingly? SLIPPERY
Consider the mouth feel of the foods you like best. When you bite into a thick, juicy cheeseburger, what sensations do you get with that first bite? IT'S HEAVEN
Mentally feel the contrast between eating a strip of beef jerky and an ice cream cone. Picture eating cashews, and then switch to peanut butter. What do you think that makes the differenc in why specific textures appeal to you?
CASHEWS IS SOMETHING CRUNCHY AND PEANUT BUTTER NICE AND SMOOTH.
You may discover your "love" of some foods is based entirely on the way they feel in your mouth.

EMOTION BEHIND  THE TEXTURES
When you begin eating something and you can't seem to stop, think about what the texture might be doing for you.
Does it give you away to chew hard and fast, the way you'd like to "chew on" your boss? YES
Maybe it feels soothing or comforting, causing you to eat more so you can feel these emotions again and again.
If you recognize you're eating for texture, try to idenitfy what you might need emotionally. After you figure this out, address those needs in some other way instead of using food to take care of them.

TODAY.......
**Pay special attention to both the flavor and texture of each of the foods you eat today.
**Select one of your favorite foods. In your journal, escribe its texture. Use creative words as if you
    were writing a gourmet review for a magazine.
***CHICKEN WRAP AND BAKEDFRENCH FRIES
**See if you can correlate your favorite textures with specific events, people, or emotional needs.
    Plan how you can handle these in other ways.


Thursday, February 7, 2013

100 Days Of Weight Loss -- Day 38

100 DAYS OF WEIGHT LOSS--DAY 38

THURSDAY FEBRAURY 7,2013

FOOD AS POWER
Suppose two executives meet in a restaurant where they plan to negotiate a business deal. Each of them orders a plate of food, and then they eat while they discuss their plans. Usually the person who dominates the conversation is not the one on a diet.
In this setting, food relates to a perception of power.
With business meals as well as many stressful situations that involve food, eating can become linked to your need to feel stronger or have more power in life.

CONQUERING FOOD
You may have discovered that sometimes food helps you feel more important or confident. When you eat a huge amount of food, you may get a feeling of accomplishment or even a sense of "conquering" the meal.
For example, after you finish off a dozen doughnuts, a huge steak, or a large plate of spaghetti, something inside you might think, "See, I can do something in my life." It's almost as though food is the enemy and you just beat it!
In the same way, if you feel powerless in other areas of your life, food can provide a way to overcome feelings of insecurity. This certainly doesn't mean that you can't love eating great food. In fact, by appreciating flavors, you can enjoy the most most wonderful food in the world.
But look carefully at what food and eating does for you.
Maybe at times you don't even notice the taste of food at all. Instead, "loving to eat" simply gives you a sense of power in your life.

FOOD MAKES YOU FEEL STRONG
Maybe you've developed the habit of reaching for food when you feel insecure. Or you eat to pump up your courge before meeting with your boss or making a challenging presentation. Many people admit that during times when they feel stressed or anxious, they eat to feel strong.
It's easy to let food fill the emotional holes in your life so you don't have to fave them. If you're feeling uneasy or you want to boost your self-esteem, food will usually provide an easy solution.
Learn to recognize times when you're tempted to eat to feel strong. Instead of justifying it by saying "I love to eat," tackle the real issue and try to figure out how to become stronger emotionally--without reaching for food.

TODAY.....
**Think about situations or places in life where you feel that you do have power, as well as ones
    where you don't.
  Make a list of each of these.
***WHERE I DO                        WHERE I DON'T
    HOME                              GOLDEN CORRAL
    BOWLING                           CHINEESE
    THE DECK

**WRITE DOWN SEVERAL IDEAS FOR HOW YOU CAN FEEL POWERFUL WITHOUT
    USING FOOD TO MEET THIS NEED.
    {1} Drink water
    {2} Wait it out and see what happens, about 20 minutes
    {3} Occupy your mind.....Keeping busy you will often forget to eat

**Do something today that makes you feel strong and powerful as a person.made it this far.

Have faith in myself. I've made it this far. Ican make it through just one more day. And if  I take it just one day at a time, or even one moment at a time, I can survive whatever i'm going through. It won't be easy, and i'm not invincible, so take baby steps. When I feel like i'm about to fall apart, I closed my eyes and take a deep breath. Meditate or pray. Tell myself "I can handle this." Once I've centered myself, I opened my eyes and take one more step forward.

Chocolate Breakfast

 I don't know if it's because we're so close to Valentine's Day or what, but this morning I was craving some chocolate. Since I didn't really feel like going out for to buy some chocolate first thing in the morning {I haven't had chocolate since December 31}, I opted for the next best thing.  Breakfast this morning was Special K Chocolatey Delight cereal. I also had a cup of tea. It was a chocolate-y, delicious breakfast!

After Princess and Angel dog's walk this morning, my workout consisted of Leslie Sanzone 4 mile walk video and a hour of WII Fit Aerobics.

To My Sabatoguer

Dear little girl,
I know that you have been hurt and ignored, shamed and treated badly for a long, long time. I know that people were well meaning when they took food away from you when you were hungry, and forced you to eat food when you weren't hungry, and when you were sick, or the food made you sick. I am here to set you free.
You are an adult now, and you don't have to live by anyone else's rules but your own. You are a smart woman, and you have made good decisions in your life in other areas so I know you are able to do the same with your eating choices. I won't beg and cajole, but instead, I am here to support you - like when you only took a taste of each of the h'orderves the other night. I know that you were being polite and were afraid that some of the tastes were not going to be to your liking, but you were brave and ate some anyway. The things that you liked, you put the brakes on, and you gave yourself permission to eat an extra of the one thing that you liked. You were in control.
I am here to encourage you in your exercise, and help you visualize yourself making good choices in hard places, like restaurants, and at people's homes. It is okay to be a picky eater. It is your stomach and your life. I am here to say - awesome job, what a good choice.
And on the days that it is hard, and you slip up, oh well, at least you are human. We can just get back on the horse and try again. This is a journey little one, and we are growing you up to be the best woman possible.
Hang on little girl,
We are in for a wonderful adventure.
Your pal, advisor, confidante and biggest fan.
ME

Wednesday, February 6, 2013

Its not easy but i'm worth it

ITS NOT EASY BUT IM WORTH IT

Last night I realized something. I realized that I can actually do this. Why? Because I deserve to be healthy. I deserve to look good. I deserve the best I can possibly give my self. Right now I'm invisile to a lot of people. I'n the years to come, as my appearance changes, so will my invisibility. More people will want to be around me. More people will want to listen to what I have to say. It's all part of the sad and shallow world we live in. I wont forget the way I'm treated now, as if I don't matter. I also won't forget that true beauty comes from our hearts. When people want to hear what I have to say, I'll make sure every word means something. Life is unpredictable. You never know when yours will end. Every thing you say, and everything you do should mean something. Losing weight isn't easy. It's a slow process, and sometimes we get discouraged. I know I do.
But id like to tell you all a secret... something that should be known by every man and every women. By every person on here.
Losing weight isn't easy... but when your feeling discouraged, the best thing you can do is
1) Remember your goals.
2) Think about your motivations. And
3) Find a mirror, look yourself in the eye, and repeat to yourself ,~~ " It's not easy, but I'm worth it."
I want you to know I'm cheering for you all. I'm cheering for myself to. We can do this. We all have something to gain from this.
What will I gain from this?
A healthy lifestyle, a healthy body, higher self esteem, more confidence,and a feeling of accomplishment every time look i mirror. All you have to lose is weight, but the amount of things you can gain from this... is priceless

Mind... Your Business

I seen this on another site and got me thinking....I thought I would share.....

In my opinion...when people use the phrase "mind your business", of course it's used in a negative context. I've become very proficient at turning a negative into a positive so I've decided to call this blog "Mind...Your Business".

That's EXACTLY what it is...YOUR business. Your mind makes up everything about you. It's WHAT you are, regardless of "who" you are or what your occupation is. To understand more about yourself and what you truly are you have to get into the root of it all...MIND. Your mind is the catalyst for everything in your world. Trust me, I speak from personal experience. If you want to lose weight you MUST understand that it's a mental process. Your body is listening to every thought and every word you say. NEVER tell yourself you're fat. NEVER tell yourself you're sick. NEVER think that life is no good. Society has problems, life is beautiful. Please don't confuse the two. Don't waste time thinking about what others are doing or saying or how much weight THEY are losing, etc. It's irrelevant! Your weight loss is only about YOU! Try to stay out of the clock as much as possible. Your body doesn't understand what the clock says. It's only feeding off of what YOU are giving it through your thoughts and feelings. Take control of yourself. Don't get lost in what companies and corporations are telling you. A diet only takes as long as you need it too. It can be eeked through or run through at lightning speed.
Love to you all. BE the divine being that you are. Use everything that you're designed with. It's there to be used.

100 Days Of Weight Loss--Day 37

100 DAYS OF WEIGHT LOSS--DAY 37

WEDNESDAY JANUARY 6,2013

I LOVE TO EAT!
Do you love to eat? YES
If you're like a lot of people, you love to cook, love to share food with others, and just plain likee food! Perhaps you tend to wolf down your favorite meals and then reach for seconds because the food is so good. Maybe after finishing a huge meal, you roll away from the table feeling stuffed but satisfied because you simply loved eating.
First of all, it's perfectly okay to love eating and to appreciate good food. But you need to recognize there's a big difference between appreciating the flavors of your food and liking the way you feel as you eat it. When you say you love to eat, you may simply be providing an excuse for using food to appease some of your emotional needs.

WHAT DO YOU REALLY LOVE?
Think about what you love about food. Are you sure that it's the flavor and the aroma? Or is it possible that you enjoy the sensations of eating more than the food itself?
When you chomp down on a huge steak or you tackle a gaint plate of spaghetti, what do you notice most? Are you hooked on the taste, or are you delighting more in the texture of the food? Perhaps you enjoy swallowing and you like the way the bites feel as they slide down your throat.
It's possible that it's not the food that you love.
Instead, maybe you crave experiences around food, such as eating while you're wating sports on TV. Or when life feel unhappy or difficult, you can make your problems fade away by eating, drinking, and laughing along with other people.
Are there particular times of day when you love to eat?
YES, IN THE EVENING!
Have you ever noticed whether you love food more during the evening than in the early morning? YES
If so, you might be using food to meet an emotional need, such as reward at the end of the day.
APPRECIATE FOOD
You don't have to stop "loving to eat." Just make sure you take time to appreciate the flavors and textures of what you love. Remember to savor your meals and to pay special attention to the first two bites of any food. Decide whether some of your favorite desserts are truly special or if they're just ordinary, and that sometimes you could skip them.

TODAY.........
**Make a list of foods you absolutely love.
***CHICKEN
   PIZZA
   CHINEESE FOOD
   MASH POTATOES
   CORN
   HOT DOGS
   HAMBURGERS
   SPAGHETTI
   HOT WINGS
**Explore what you love about these foods. Consider the flavor and texture as well as the settings
    where you typically eat them.
***PIZZA & SPAGHETTI I LOVE THE SAUCE, LOVE SAUCY FOODS.
   CHICKEN I LOVE IT JUICY AND MADE ANYWAY, BBQ SPECIALLY. LOVE HOT WINGS
   MASH POTATOES & CORN LOTS OF BUTTER.
   HOT DOG WRAPS
**In addition to the flavors of good food, notice other things that you love about eating. Is it possible
    that what you love isn't related to the food at all? Record your in sights in your notebook.
***I EAT BECAUSE I'M BORED!
   ALSO WHEN I'M STRESSED OUT!

Tuesday, February 5, 2013

100 Days Of Weight Loss -- Day 36

100 DAYS OF WEIGHT LOSS--DAY 36

TUESDAYS FEBRAURY 5,2013

SLOW DOWN YOUR EATING
The eating pause provides a very distinct cue for knowing when you should stop eating. But sometimes the pause will irritate you because you still want the rest of your food.
Nancy said, "As I lookat all the lasagna left on my plate, I thought, 'No! That can't possibly be right. Surely my body needs more than this.' But I knew I had paused, so I stopped eating anyway. As the minutes passed, I knew the paused had been right andI finished."

PRACTICE YOUR LISTENING SKILLS
You may not realize it, but your body's needs for fuel aren't always consistent. Some days you need more food than others. If you feel hungry, you probably do need to eat. But strong hunger signals don't always mean you need a lot of food. By listening to your body, you should be able to tell exactly how much fuel you need at any giventime.
If you stop eating in response to the pause, but then you feel hungry a couple of hours later, it doesn't mean you didn't read the signals right. Instead, your body simply wants food again and it's letting you know that it's time.
As with any skill, listening to your body requirespractice. Just when you think you've become adept recognizing the satisfied point, one day you'll misjudge it and eat to the level of too full. But don't give up.
The longer you use these skills, the more they will become second nature, given you a solid method for knowing what your body needs.

SLOW DOWN AND LISTEN
To recognize your body signals, you may have to slow down your pace. If you're like a lot of people, you probably eat quickly much of the time. But when you eat to quickly, you can slip right past the eating pause and become too full before you realize it.
Here's an easy way to train yourself to eat more slowly.
At the start of your meal, set a timer or the alarm on your watch for 20 minutes.Then pace yourself (even if  you're just eating a sandwich) so that you'll be finishing the last bite of your food when the time is up. Eventually you will become more conscious of eating slowly and you'll learn to pace yourself automatically.

TODAY............
**With at least one of your meals today, set a timer and pace your eating to make the meal last for at
     least 20 minutes.
***AT DINNER TIME I HAD HOT WINGS AND I WATCHED THE CLOCK AND IT TOOK
      ME 20 MINUTES
**Make a game out of catching people doing the eating pause with their food, then ask them, "Are
    you feeling satisfied and comfortable right now? Do you feel like you've had enough food?"
***I EAT DINNER EVERY NIGHT WITH JR. HE ALWAYS PAUSES CAUSE HE'S USUALLY
     ON THE COMPUTER.
**Teach the eating pause concept to several people. In your notebook, record their responses to using
    technique.

Monday, February 4, 2013

100 Days Of Weight Loss--Day 35

100 DAYS OF WEIGHT LOSS--DAY 35

MONDAY FEBRAURY 4,2013

THE EATING PAUSE
During my years of weight-loss counseling, I discovered a fascinating behavior that helps people know when they are full. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. Then they might stretch, talk a little, watch TV, or even read the newspaper.
After this pause in their eating, people will often glance down at their food and decide they want more. Maybe they think it still looks good or they just want more of the taste in their mouths, so they pick up their forks and resume eating. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full!"

STOPPING AT THE "PAUSE"
When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable.
In fact, this pause seems to correlate exactly with the moment your stomach indicates it's taken in enough food.
If you continue to eat, you quickly move to the level of being too full.
Each person responds differently to the eating pause. Some people push their plates aside, subconsciously concluding they've had enough. Others wait a few minutes and then begin eating again. In this case, they miss the signal to stop.
Watch carefully for the eating pause, and then use it as a guide to stop eating. If you typically ignore it and eat more, you risk gaining weight because you'll always tend to take in more calories than your body needs.

BUILT-IN SIGNAL
As a weight-loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portion amounts, such as at restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.
Even when you're just having a snack, letting your food sit for a while usually indicates you don't need to eat any more. Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.
Start watching other people eat, especially when you're at dinners or in restaurants. You'll be amazed at how easily you can spot others taking an eating pause. You'll also notice that people pause but keep eating anyway.

TODAY.........
**At each meal and snack, notice when you pause in your  eating. In your notebook, record how you
    recognized the pause as well as how as how much you had eaten at that point.
***LATELY THE ONLY TIME I PAUSE IN EATING IS WHEN I EAT
   DRY CHEEROIS CAUSE I WANT SOMETHING TO MUNCH ON.
**After you've paused, stop eating, regardless of the amount you have left. Wait for at least two
    hours before eating again.
***THIS MIGHT BE COULD WAITING FOR TWO HOURS IF I WASN'T DOING WEIGHT
       WATCHERS. I HAVE 26 POINTS TO USE UP AND I DON'T LIKE EATING BIG IN THE
      EVENING AFTER DINNER.
**If you realize you were still hungry after the pause, work at fine-tuning the listening skills and
    improving your ability to use the eating pause as a tool.

Sunday, February 3, 2013

100 Days Of Weight Los -- Day 34

100 DAYS OF WEIGHT LOSS--DAY 34

SUNDAY FEBRUARY 3,2013

LISTEN ACCURATELY
To recognize the exact moment when you've eaten enough food, you have to pay close attention to your body. Watch carefully for the first signs of feeling comfortable or just right. The moment you begin thinking you may be at that point, ask yourself: "Does my stomach feel satisfied?
Do I fell like I've had enough food?" Nearly always, the answer is yes.

YOUR STOMACH, NOT YOUR HEAD
The fullness scale is not the same as the 20-minute signal to your brain, indicating you've reached satiety. Instead, you learn how to monitor fullness by listening to the source--the abdominal muscles that cover the stomach.
Think about this--when you feel way too full, you hold your stomach, not your head. So by noticing the way your stomach feels, not what your head thinks, you'll be able to recognize the early signs that indicate you're feeling satisfied.

WHEN FULL FEELS GOOD
What if you enjoy the sensation of being full? Maybe you've connected feeling stuffed with also feeling powerful, nurtured, or safe. Perhaps large family meals always helped you feel connected to others. If so, you might still relate feeling full to memories of happy times and good food.
If you realize that you like feeling stuffed, you may need to work on changing your belief that full is a good sensation. You might even want to start thinking of stuffed as being a distasteful, obnoxious feeling rather than a desired one.
Instead of enjoying the sensation of being overly full, begin labeling it as uncomfortable. Make a conscious decision that you no longer want to feel that way and that instead, you want to feel comfortable or satisfied.
If you've been overeating for many years, it may take some time to adjust to the goal of never letting yourself get way too full. But eventually you can learn to appreciate having a healthy, positive body that doesn't want to feel stuffed.

TODAY......
**Eat a meal or snack but stop right at the point of feeling comfortable or a plus one on the scale.
**In your journal, describe how this level feels to you.
  Recall times in the past when you've eaten until you felt stuffed. Write a note describing that and
  then compare the two feelings.
**Thinking about what it means to feel full or stuffed. 
  Is it comforting or nurturing? Does having a full belly make you feel stronger or more confident?
  Are you getting away with something you couldn't do as a child? Record your insights.


***Breakfast ~ 2 slices of french toast, I could have had a third but I didn't,I was almost satisfied, It was nice feeling comfortable.
I felt better with breakfast than what I felt after dinner!
***Dinner ~ Hot Wings, Boy I was STUFFED, I had 12-- I was satisfied after the 6 th one but wings are my down fall! Thank goodness I only have them once a week.
Having a full belly makes me tired!

Saturday, February 2, 2013

100 Days Of Weight Loss -- Day 33

100 DAYS OF WEIGHT LOSS--DAY 33

SATURDAY FEBRAURY 2,2013

FULLNESS SCALE
Now you know how to recognize hunger. But how do you know when you're full or you've eaten enough? Unlike what you might think, to recognize fullness, you have to listen to your stomach instead of looking at your plate.
As you are eating, your stomach muscles begin to expand in order to accommodate the food. By paying careful attention to how your abdominal area feels, you can determine the precise amount of food your body reuires.

THE THREE-POINT FULLNESS SCALE
To recognize fullness, you can use a three-point scale similar to the one for levels of huger. Remember that zero on the eating scale is neutral---you're not hungry, not full. Usually you're at this
level about midway between meals, when food isn't on your mind at all.

FULLNESS LEVELS
---------------------------------------------------------------------
 0 Neutral, Not Hungry, Not Full
 1 Satisfied, Comfortable, Just Right
 2 Too Full, A little uncomfortable
 3 Stuffed, Miserable
---------------------------------------------------------------------
The next time you're enjoying a meal, pay close attention to how you feel as you'r eating. At some point you'll begin to notice a slight pressure or change within your stomach area.
Soon after that, you'll reach a leavel where you feel satisfied and your abdomen feels comfortable or just right. You've now reached a plus one on the fullness scale.
Suppose you really like your food, so you keep eating. Before long, you'll notice your abdomen starts to feel slightly puffy and you'll realize you're too full. This equals a plus two on the scale.
Sometimes you'll notice this level after just one extra bite: other times it will take an extra serving of food. But either way, you'll still be too full.
Now picture eating a holiday meal such as the kind you might have on Thanksgiving Day. Because you love the special foods. you keep eating long after you're already full. At some point, you'll realize
you feel stuffed, almost miserable. That's when you reach a plus three on the fullness scale.
Work at being able to recognize when you reach a plus one or the exact spot where you feel totally satisfied or just right. Then regardless of what's left on your plate, stop eating right at that point.

TODAY......
**Next time you eat a meal or snack, place your hand on your abdomen and monitor how your
     stomach feels.
***BREAKFAST : 9 AM 1 CUP OF STRAWBERRY SPECIAL K = 1
***LUNCH: BUFFALO CHICKEN WRAP {AT "THE DECK"} = 1
**Notice when you feel comfortable or satisfied, the exact level of  plus one. When you reach that
    point, stop and look at the amount you've eaten.
***AFTER I ATE IT ALL
***I WAS FULL AFTER I ATE HALF ~ I BROUGHT THE OTHER HALF HOME
**Write down how much food you ate, and then add a few notes on how it feels to be satisfied, not
    full. Practice this skill until you can recognize the plus one level at nearly every meal.
***THAT'S ONE THING BEING ON WEIGHT WATCHERS YOU CAN ONLY EAT SO
   MUCH AT A TIME. USUALLY I'M FULL AT A MEAL. SOMETIMES I GET
   HUNGRY IN THE EVENING, THANKS TO YOGURT!!

Friday, February 1, 2013

100 Days Of Weight Loss -- Day 32

100 DAYS OF WEIGHT LOSS--DAY 32

FRIDAY FEBRUARY 1,2013

THE FIVE-HOUR RULE
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no---you just think you do. When you feel "starved", your more
likely to overeat, even though your body would be satisfied with lot less food.
Brenda is a sales representative who pitches her products to executives. When she's meeting with people at dinner, she usually doesn't eat much during tha main part of the day so that she can
have more food in the evening.
By the she sits down for her meal, Brenda feels starved. Because she's become so hungry, she eats a lot of appetizers and snacks, then consumes a large dinner as well. By letting herself become way
too hungry, Brenda loses her ability to judge portion amounts.

EAT EVERY THREE TO FIVE HOURS
For most people, getting too hungry simply contributes to more eating problems. When you feel really famished, you're a lot more likely to eat to much. You're also far less particular abut your
food choices.
To prevent this, us a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating.
In this book THE 3-HOUR DIET, weight-loss couch Jorge Cruise suggests that dieters space all their meals and snacks exactly three hours apart. Based on research on how food intake affects metabolism, Jorge believes this interval gives you the best level of energy at the same time it helps your body manage your weight more effectively.
To protect yourself from getting too hungry, maintain a stash of healthy snacks that you can grab quickly. Carry your food along when you go shopping, travel on airplans, or attend long meetings at
work. Don't worry about looking foolish. People will perceive you a someone who really cares about healthy eating.

USE BOTH HUNGER AND THE CLOCK
Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. If you tend to go way too long between fuel stops, or never get hunger signal, you may need a different apporach.
In this case, ase a combination of both tools---listening to your body and watching the clock. Plan to set up mealtimes in advance, and then regardless of your hunger level, eat within 30 minutes of
your designated time.

TODAY.......
**Plan your mealtimes carefully, aiming for no more than three to five hours between meals or 
    snacks.
***I DO THIS MONDAY THROUGH FRIDAY BUT IT'S SO HARD TO DO ON
   SATURDAY AND SUNDAY CAUSE I NEVER KNOW WHAT JR WANTS TO DO,
   SPECIALLY IF WE GO OUT SOMEWHERE
**Write your plan in your notebook, and then record the times you eat.
***9:00 BREAKFAST
   11:00 SNACK
    1:00 LUNCH
    3:00 SNACK
    5:30 DINNER
    8:00 SNACK
**Notice any pattererns, such as whether you tend to overeat when you go to long between meals.
    NO I DON"T

Thursday, January 31, 2013

100 Days Of Weight Loss -- Day 31

100 DAYS OF WEIGHT LOSS--DAY 31

THURSDAY JANUARY 31,2013

HUNGER SCALE
How do you decide when you're hungry? STOMACH GROWLS
Do you watch the clock and eat at predetermined times, or do you tend to wait until you get hungry signals? LATELY WHEN I GET HUNGRY SIGNALS
When it's time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight headach. But if you typiclly nibble all day, grab food on the run, or
regularly eat for emotional reasons, you may stop noticing these signals.
Eventually you can even lose touch with your normal intuitive ability to recognize hunger.

THE THREE POINT HUNGER SCALE
Here's a sample way to fine-tune your hunger awareness.
Using the three-point scale below, think about your body's signals for hungrer or the need for food. Consider zero on the scale as being neutral---the place where you're not hungry and not full. This might be an hour or two after eating.

HUNGER LEVELS
-----------------------------------------------------------
 0  NEUTRAL, NOT HUNGRY, NOT FULL
-1  A LITTLE HUNGRY
-2  VERY HUNGRY
-3  STARVED, WAY TOO HUNGRY
-----------------------------------------------------------

At the first sign of a little hunger, you reach a miuns one on the scale. Perhaps you feel hollow or your stomach growls, making you realize it's lunchtime. If you're quite busy or preocupied, you might
ignore these sensations and quickly forget about them.
Then an hour or two later, you suddenly realize that you're very hungry. You're now at a minus to on the scale. If you still don't eat, eventually you'll reach the point where you feel starved. When you're  way to hungry and ready to everything in sight, you're at a minus three on the scale.

CATCH IT RIGHT AWAY
To manage hunger effectively, you need to recognize it and respond to it when you're at a minus one on the hunger scale. As soon as you feel the first twinge or awareness of hunger, make note that it's
time for food. Then plan to eat soon or at least within the next 20 to 30 minutes.
Of course, you can't always drop everything and run for food at the first hungrer pang. But don't ignor your hunger signals.
If necessary, plan ahead so that when your body speaks and tells you it's time to eat, you've got food readily availble.

TODAY....
**Start watching for hunger signals such as having a growling stomach, fatigue, headache, or loss of 
    focus.
  Notice if you feel somewhat weak or shaky, grouchy, listless, or faint.
**In your notebook, write down the sensations you felt.
  Describe how you knew you were hugry.
***MY STOMACH STARTED GROWLING
**Whenever you recognize a hunger signal, respond to it and eat something within 20 to 30 minutes.

Days 21 - 30 Completed

DAYS 21 - 30 COMPLETED!!

THURSDAY JANUARY 30,2013

YOU'VE COME THIS FAR IN YOUR 100 DAYS...

Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.

JUST DO ONE MORE DAY!!

Wednesday, January 30, 2013

100 Days Of Weight Loss ~~ Day 30

100 DAYS OF WEIGHT LOSS--DAY 30

WEDNESDAY JANUARY 30,2013

POSTPONE EATING
Once you start eating snack foods, it can be really hard to stop.
Maybe you believe the advertising line, "You can't eat just one."
With appetizers, snack-type foods, and even cookies or desserts, both the taste and the tuxture trick your mouth into wanting more.
To change the way you manage these foods, decide that you will postpone eating them. Tell yourself you can always have some of the food, but that you'll wait awhile before taking the first taste.
Sometimes you'll wait ten minutes; other times you might hold off for a couple of hours.

REMIND YOURSELF TO WAIT
Picture a card party or other social gathering where there are snack bowls of honey-roasted cashews, almond bark, and chocolate-covered pretzels sitting right at your elbow.
When you first arrive, look carefully at all the great-looking snacks or other foods. But don't eat anything until the very end of the event. Anytime you're tempted to give in and start nibbling, just remind yourself you can eat anything you want, but you will wait until later.
When the games are finished and it's almost time to go home, decide if you still want some of the snacks. If you do, go ahead and eat them.
But at this point, you'll only have time for one or two pieces instead of half a pound. And by not eating until the last ten minutes of the gathering, you'll do a lot less damage than if you had nibbled all evening.

MINIMIZE THE AMOUNT
This system will also help you pace yourself at restaurants. Just postponing eating the foods that arrive early. Instead of reaching into the bread basket or the bowl of tortilla chips, promise yourself that you'll have some, but you'll hold off for a while.
When your meal arrives, go ahead and add one roll or a few of the chips to your plate. This way you still get to enjoy the flavor, but you prevent yourself from gobbling down several rolls or an entire
bowl of chips.
This technique also works great for avoiding taking seconds or eating desserts. Assure yourself the fun is still comiing and you can always have the food if you want it. Then postpone eating it until the very last minute, right before people leave the table or pay the bill. By then you'll only have time to eat a small amount.
You might even decide you know longer want any and you'll skip the extra calories.

TODAY....

**Watch for places when you can postpone eating. Hold off as long as possible, especially with
     snack foods or sweets.
**Record each of the foods you postponed and then note how much you ate compared to your usual
    amount.
****WALNUTS---I HAVE SOME UP ON TOP OF THE MICROWAVE, THE OTHER DAY I
              WENT TO GET SOME AND I THOUGHT I WOULD GET SOME LATER.
              I NEVER DID GET ANY TO EAT YET
**Notice whether by postponing eating, you're able to skip some foods entirely.
****YES I CAN DO WITHOUT THE FOODS

Tuesday, January 29, 2013

100 Days Of Weight Loss--Day 29

100 DAYS OF WEIGHT LOSS--DAY 29

TUESDAY JANUARY 29,2013

HANDHELD FOODS
It starts innocently enough. You reach for a few potato chips or a handful of nuts. Maybe you open a bag of M & M's. As soon as the first handful is gone, you reach for another one. The next thing you
know, you get caught in a hand-to-mouth pattern that's almost impossible to stop.
Think about all the foods that come in bite-sized servings or ones that you eat from your hand. Some of the most common handheld foods include cheese, crackers, chips, cookies, and nuts, as well as small-sized candies such as M & M's.
You can also get into trouble with appetizers and party snacks. All of these can quickly becomme magnets, drawing you back to them again and again.

ADDICTIVE SNACK FOOD
Snacks aren't really bad food. They just have a sneaky ability to hook you into overeating without realizing it. To be able to enjoy your handheld snacks without becoming addicted to them, you need to set up strategies that will keep those foods in the bowl instead of
in your hand.
Start by putting a buffer between any bite-sized foods and your mouth. When you eat a snack,transfer your serving amount from the original container to a plate or a bowl.
For example, place one cupful of popcorn into a cereal bowl. When you finish eating it, decide if you want to fill the bowl again. By putting your food into a serving dish, you'll have to stop and think
each time before you refill it.

USE A FORK
Here's another trick that will change the way you manage handheld foods. Any time you eat one of these small-sized foods, consider using a utensil. For example, try eating M & M's with a fork. Slide nuts into a spoon before tossing them into your mouth. Pour a stack of tortilla chips or other small snacks on a plate, and then cut them into pieces before you nibble them.
After a while you'll realize this feels pretty silly.
(I THINK THIS IS SILLY JUST READING IT).
And you'll probably eat less because the reward doesn't seem worth the effort it takes to put the food into a spoon.

TODAY....
**Select a handheld food item such as nuts,chips, or candy pieces. Measure out a precise serving
    such as one-forth cup or two tablespoons and then put this amount on a plate.
**Sit down at a table with the food in front of you. Using a fork or spoon, eat one piece at a time.
    Notice how it feels to eat your snack this way.
**In your journal, write a few notes about how you will manage handheld foods in the future.
****I'm doing so good not eating sweets, which is my down fall but I did try eating half of a peanut
        butter cookie. Felt really stupid tring to use a spoon to eat it. It's not for me, I'll do without it!

Monday, January 28, 2013

100 Days Of Weight Loss--Day 28

100 DAYS OF WEIGHT LOSS--DAY 28

MONDAY JANUARY 28,2013

EATING BECAUSE IT'S THERE
As you walk past your friend's desk at work, you grab a handful of corn chips and munch away. You do the same thing with doughnuts at the bank or the free samples at the grocery store. Durning
an afternoon meeting, you eat cookies along with everyone else.
Later, you join your friends for a popcorn and soda break.
In all of these situations, you probably weren't hungry.
You also weren't having any big psychological needs. You simply ate because the food was there.
When you grab food because it's in front of you, you're not tring to appreciate flavors. In fact, most likely you already know how the food will taste,and often you don't even pay much attention to it.

STOP AUTOMATIC EATING
To stop this autopilot eating, tell yourself this magic line:
        I don't eat food just because it's there
Then catch yourself during those times when you reach for food simply because it came into your line of vision.
To use this concept effectively, you have to be willing to let food opportunities pass you by. Just because someone brings doughnuts to a staff meeting or serve cookies at a gathering doesn't mean you have to eat them.
The same is true of chips or appetizers at a happy-hour party.
Remind yourself that you don't have to eat those foods just because they happen to be there.

IGNORE FOOD
Learn how to ignore food instead of chasing it. For example, practice walking past the doughnut box ir the grocery-store samples without taking even a small taste. Do the same thing with hot dogs
at the hardware store,popcorn at work, and the dish of candy on your mom's end table. Even if it looks good, skip eating food that simply shows up in front of you.
Anytime you're around tempting food, remind yourself that you eat for two reasons:
1:To fuel your body
2:To appereciate flavors
But you do not eat just because the food is there. You'll be amazed how much your eating patterns will improve as a result of using this simple rule.

TODAY....
**In your journal, write the phrase, "I don't eat food just because it's there." Then write the same 
    words on sticky nots and post them any place you need reminders.
****I DON'T EAT FOOD JUST BECAUSE IT'S THERE
        I DON'T EAT FOOD JUST BECAUSE IT'S THERE
**Memorize this phrase, focus on it, and integrate it into your day.
**When tempting snack shows up unexpectedly, quickly remind yourself of your policy, and the  
    walk away from the food.

~~I got notes on a bowl of walnuts and peanut butter cookies here at the house. I am doing good I
    haven't had any.

Sunday, January 27, 2013

100 Days Of Weight Loss--Day 27

100 DAYS OF WEIGHT LOSS--DAY 27

SUNDAY JANUARY 27,2013

EAT DESSERT WHEN IT'S SPECIAL
You've probably heard the line. "Life is short; eat dessert first."
But often dessert is what pushes you over your calorie goals or makes you uncomfortably full. Maybe it's time for you to get more particular about desserts.
You can certainly manage desserts by using your skills suh as savoring, eating reasonable serving sizes, and planning smaller amounts, less often. But because desserts can be so tempting, you
may need a few more tricks to handle them.
To get control over sweets and desserts, consider making a policy that you will eat dessert only when it's special. This lable includes not just the food itself, but also the setting and the people you're with.

IS THIS THE ONE
Suppose your sister invites you to a birthday party where she serves homemade carrot cake. This occasion is special because you love your family and enjoy being with them. Plus, your sister makes the best carrot cake in the world. So in this case you lable the carrot cake as "special" because it includes the right setting great people, and excellent food.
Now picture yourself attending an all-day seminar at a large hotel.
For dessert you are offered a huge piece of carrot cake. It looks wonderful, but you hesitate. First, this carrot cake is probably not unique or the best one you'll ever eat. Also, you're in a very ordinary setting, sharing lunch with people you may never see again.
This time you decide to skip the cake because it doesn't fit the category of special.

DETERMINE WHAT'S SPECIAL
Think about your favorite desserts and then decide which ones are truly special and which ones are ordinary. Would you pick the chocolate suicide layer cake at your neighborhood restaurant? Or
would you hold out for your Mom's apple pie or brownies you make when the grandkids visit? MOM'S APPLE PIE OR BROWNIES MADE WITH GRANDKIDS.

Don't try to justify eating dessert by saying, "But they're all special." No, they're not! Realistically, you know that a lot of desserts aren't all that wonderfull.
So pick the ones you truly do love and then get even more specific by deciding exactly which type you like best. For example, if you love cheesecake, do you want one that's smooth? Heavy? Dense? Topped with strawberries? Or do you prefer one flavored with caramel and nuts?
When you evaluate desserts or sweets, became selective and eat only the ones that match your ideal flavor.

TODAY....
**Make a list of desserts that you want to include on your special list.

***Chocolate Pie
   Cake
   Pumpkin Pie
   Banana Nut Bread
   Cheesecake
   Pretzle Salad

**Think carefully about the taste and teture each one should have.
  For each of your dream desserts, write a few words to describe it.

***Chocolate Pie---Topped with cool whip
      Cake---Chocolate with chocolate icing
      Pumpkin Pie---Topped with cool whip
      Banana Nut Bread---Lots of butter
      Cheesecake---Smooth, topped with strawberries

**Add a list of sitations that are special enough to justify eating dessert.

***Chocolate Pie---Christmas or at my Aunt Betty's
      Cake---JR's, Stepchildrens, Grandkids birthday
      Pumpkin Pie---Thanksgiving
      Banana Nut Bread---Holidays
      Cheesecake---Easter
      Pretzle Salad---When ever I'm in PA and Jamie makes it

Saturday, January 26, 2013

100 Days Of Weight Loss--Day 26

100 DAYS OF WEIGHT LOSS--DAY 26

SATURDAY JANUARY 26,2013

WHEN FOOD DISAPPOINTS YOU
When Sally peeked into the break room one morning at work, she noticed that someone had brought in a three-layer chocolate cake.
All morning long she anticipated having a piece of it during her coffe break. But when she took the first bite, she realized the cake was dry and crumbly.
How disappointing! Sally had really looked forward to this treat, but now it didn't even taste very good. Just in case she was wrong,
Sally took another bite, then another.
She kept hoping that the taste would get better, but of course, it didn't. After she finished eating the piece of cake, she felt even more disappointed because she hadn't experienced the flavor or the texture she'd wanted.
MATCH WHAT YOU WANT
When you eat something in order to appreciate a flavor, make sure the food matches what you want. Think carefully about how you expect the food you taste. Evaluate all aspects of it, such as
whether it's to cold or to hot. Decide if it's overly salty, too dry, or even too moist.
Food isn't always perfect. In fact, sometimes when your body needs fuel, you'll be faced with mediocre food and decide to eat it anyway.
But food will never magically change into your dream taste. If you're eating to appreciate flavors and a food doesn't taste as good as you'd hoped, stop eating it! Then get rid of the rest so you don't reach for it again to see if it got any better!
LET IT GO
If you aren' enjoying the tast of a food but you keep eating anyway, you may be slipping into a type of emotional eating.
Perhaps you think that wanting your favorite food seems "bad" so you force yourself to eat something you don't like.
Maybe as a child you always had to finish what you put on your plate, whether you liked it or not. Let go of any old rules that say eat your food, even when it doesn't taste very good. If you don't love it---leave it!!
TODAY....
**Choose a favorite treat for this exercise. Take a small bite of food, then think about how it taste.
   YOGURT
  Is is good? YES
  Wonderful? YES
  Just fair? NO
  Is it the correct temperature or is it a little too warm or too cold? JUST RIGHT!
**Take another bite and then decide whether or not this food meets your expectations. Is it truly 
     awesome or do you feel disappointed with it? IT WAS AWESOME
**In your notebook, write down your response to the food your eating. If you decide it's absolutely 
    perfect, feel free to enjoy some more. But if you realize it's not tasting very good, stop! Don't keep
    hoping it'll get better--because it won't.
    IT WAS GOOD AND I ATE THE WHOLE THING!

Friday, January 25, 2013

100 Days Of Weight Loss--Day 25

100 DAYS OF WEIGHT LOSS--DAY 25

FRIDAY JANUARY 25,2013

SMALLER AMOUNTS, LESS OFTEN
Contrary to what you might think, you don't need to stop eating all of your favorite foods in order to manage your weight.
Instead of voiding yummy treats such as ice cream or chocolate-chip cookies, plan them into your program. But do it with this special guideline:
SMALLER AMOUNTS, LESS OFTEN
Think about a favorite food, such as ice cream, that gets you into trouble. First, decide how much is a smaller amount. If you typically eat a large bowl of ice cream every night, you might decrease the amount to one-half cup, or a small cone at the ice cream shop. Then determine how often you'll eat ice cream, perhaps every friday instead of nightly.
AVOID FEELING DEPRIVED
After you've planned a favorite food such as ice cream into your diet, you can look forward to it all week. Because you know you eventually get to have it, you won't be as likely to feel deprived or left out.
Sandra loved barbecued ribs. But every time she started a new diet, she figured she wouldn't get to eat them again for months.
So she'd go to her favorite restaurant and eat a pound of ribs. Of course, as soon as her diet floundered, she'd reward herself by eating ribs again.
Using the principle of smaller amounts, less often, Sandra decided to eat her favorite ribs only once a month and limit her serving to one-fourth pound.
At the end of the first month, she went to the restaurant, ate the ribs, and really loved her dinner. The next month, Saundra again looked forward to her special night, but this time she noticed the ribs didn' taste quite as good as they had before. By the third month, she didn't seem to crave them anymore, so she decided to eat chicken instead.
YOU'RE IN CHARGE
Because you love your favorite foods so much, it's easy to give them a lot of power. But this allows food to control your diet, and sometimes, your life. When you plan specific times and amounts for
eating what you love, you get back to being in charge of the food, not the other way around.
By using the guideline of smaller amounts, less often, you can look forward to eating wonderful foods. Knowing you'll get to enjoy them again in the future will also help you manage the amounts
of these foods instead of overeating.

TODAY....
**Write a list of your favorite foods. Put as many on the list as you want.
***Chinese
   Pizza
   Golden Corral
   Old Country
   Ice Cream
   Cake
   Chocolate pie

**Choose three of the best ones and write a plan for eating these foods in smaller amounts, less often.
    Be specific about when and how much you'll eat.

***Pizza---Every month when I get Pay Pre-Veiw Wrestling AND Christmas get togethers======
      2 pieces
   Chinese---Every time I hit my short term goals---No more than 2 plates unless it's fruit or veggies

   Pie or Cake---Birthdays {JR's ... Mine ... Stepchildrens Dottie & Chad ...Grandchildrens}With
                          Dotti, Chad and the grandkids living in Pa we won't hit all their birthdays
  
   Golden Corral---
                   January----JR's Birthday
                   Febuary----Valentines Day
                   May--------My Birthday
                  
Record the days on a calender.

Thursday, January 24, 2013

100 Days Of Weight Loss--Day 24

100 DAYS OF WEIGHT LOSS--DAY 24

THURSDAY JANUARY 24, 2013

EAT FOR SATISFACTION

Do you usally feel completely satisfied with food--or do you continue eating, hoping for just a little more happiness or enjoyment?
I'M USUALLY SATISFIED, BUT JUST EAT BECAUSE I'M BORED!
Do you ever finish one food and then search for something else because you still want to eat? SOMETIMES
If you typically reach for another bite or a second handful before you finish the first one, your food can't do it's job. For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites, and appreciate your food.

LET THE FOOD IN
Imagine drinking a delicious cup of coffee, tea, or hot chocolate.
As you sip on this hot beverage, you smile with pleasure.
The drink feels very soothing and nurturing, even comforting. The special treat reaches your soul, helping you feel relaxed and fulfilled.
Eating works the same way. If you're determined you want to appreciate flavors, work on getting satisfaction from your food, not guilt or remorse. To do this, you don't have to eat large amounts--you simply have to let the food sink into your awareness.
In other words, to feel satisfied by food, you have to be able to "get it".Savoring your food will help you feel satisfied. But sometimes you have to take it a step further and be willing to allow yourself a
sence of pleasure from eating.
When you give yourself permission to enjoy food instead of feeling guilty about eating it, you'll get the satisfaction you crave and you won't have to hunt for something more to eat.

WHAT DO YOU REALLY WANT?
Michelle had read that to overcome food cravings, she should go ahead and eat the food she wanted. But she couldn't seem to get this concept to work.
"One afternoon I was craving a brownie, so I ate one.
After I finished it, I decided that it wasn't quite what I wanted. Instead, I was actually hungry for Oreo cookies.
After eating serval cookies, I sensed they weren't exactly what I wanted either.
Then I figured out what I was really craving was something crunchy like M & M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of 'eat what you want' doesn't make me feel satisfied."
Michelle's problem with not feeling satisfied wasn't related to food. Instead, what she probably wanted was to feel nurtured or appreciated or some other type of emotion. When you need emotional soothing, eating can often make you feel frustrated rather than healed.

TODAY....
**Recall a food or type of meal that's usually highly satisfying for you.
***CHICKEN
**Write a few words or sentences that describe how it feels to be satisfied by food.
***I love when I eat chicken one piece will satisfy me for awhile and I don't want to eat anything else.
**Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow
  yourself to feel totally fulfilled by eating it.
I have been hungry for Roast Carrots and Potatoes so I had a weight watchers Roast Carrots & Potatoes and to my surprize I was satisfied.

Wednesday, January 23, 2013

HOPE

Wednesday January 23,2013

HOPE

I haven't always been over weight. When I was 20 I weighed 120.  It wasn't until my thirties that I started gaining weight. But in the last 7 years my weight has gone up up up. Now here I am at 48 and I am double the size I used to be. I will be honest I am miserable with myself. I don't "shop" for clothes any more. Basically I just buy whatever I think will hide my body. When I look at myself it doesn't matter what I have on because honestly all I see is a beached whale. I have given up on buying nice clothes because I just feel shame when I look at myself.

I really want to run away from this and stick my head in the sand. It would be so much easier than facing the fact that I have done this to myself. It would be so much easier than trying to figure out how to make the changes I need to make.

But I have found that reading weight loss success stories is helping me change the way I think. It's not that I find them all particularly motivating. However, what they do offer is something that I don't always have and that is HOPE. They give me hope that I can lose 60 pounds and find the person I have buried under all of this fat.

So for today my plan is simple. Just start the journey by following that glimmer of hope.

100 Days Of Weight Loss--Day 23

100 DAYS OF WEIGHT LOSS--DAY 23

WEDNESDAY JANUARY 23,2013

SAVORING
Another way you can increase awareness of your food is to use the concept of savoring. With this technique, your eat a very small amount at a time. But while you're eating, you pay total attention
to how the food taste and feels.

LEARNING TO SAVOR
To practice savoring, choose a piece of chocolate or other type of candy that you can eat in five or six bites. One of the best options for this exercise is the Andes brand three-layer, rectangular mint.
Slowly unwrap your candy. Smell it and notice its delicious aroma.
When you're ready, bite off one of the four corners. Then one at a time, carefully bite off each of the three. As you eat, notice the texture and how the candy feels in your mouth. If you're eating an
Andes mint or a similaar candy, pay special attention to the separate flavors of chocolate and mint.
Next, eat half of what's left, and then finish eating the rest of it. You should have taken a total of six bites from your candy. As you eat the last bite, focus on the sensation of swallowing. Picture the bites moving down your throat and into your stomach.
Let yourself feel the candy as well as taste it.

ONE IS ENOUGH
After you've finish this exercise, ask yourself if you want another mint. Usually the answer is no. When you eat with this level of awareness, you receive an amazing amount of enjoyment and
satisfaction from your food.
Also, because you truly notice and appreciate the taste of the food, you get what you want, your craving stops, and you realize that you don't need to eat any more.
Next time you eat one of your favorite foods such as a piece of cheesecake or something chocolate, savor it and notice every detail. Take tiny bites--about the size of a fourth of a teaspoon--and then pay total attention as you eat the food. With each bite, allow yourself to feel contented and satisfied.
You can use this savoring technique with any type of food.
It works especially well with sweets and desserts, but it can also give you a new appreciation for food such as pasta or green beans.

TODAY....
**Choose something to savor, ideally an Andes mint or a small square chocolate candy. As you eat, pay attention to the smell, the taste, and the texture as well as the sensation of swallowing it.
**In your notebook, describe what the candy tasted like as well as how it felt in your mouth.
***I haven't had any kind of candy since I have been on a diet 1-1-13and I am not going to start now. Not going to take the chance and fall off my diet. I will have a Strawberry Banana Yogurt. It taste sooo good!! You can taste the starryberries and banana in it. It sooo smooth and creamy.
**When you've finished, decide if you need more food or if you're content with what you ate.
***I was content, but could have ate another one but didn't. I will have one later this evening when I get hungry after dinner.

Five Question For Fat Loss

5 Questions for Fat Loss Most people have heard about how to eat for fat loss. But they just can’t figure out what to eat when it comes time for a meal. And that’s largely because they’re asking themselves the wrong questions. That’s why we created this simple cheat sheet. It helps you ask the right questions at the most critical time – when it’s time to pick up the fork and spoon. To get the most out of this cheat sheet, simply print it out, fold it up, and make sure to ask yourself the following questions before your next meal.
Q1. Are you eating too much food?
When fat loss is your primary goal, you should stop eating when you’re about 80% full. This will leave you satiated but not belly-rubbing full. So, for this next meal, do you plan on eating a little less than you normally would? You can eat from a smaller plate than usual. You can leave a little on the plate, instead of finishing everything in front of you. Or you can stop at one serving instead of going back for seconds. Whatever strategy you use, make sure you’re decreasing your calories compared to what you might normally eat.
Q2. Are you eating enough protein?
Your protein intake determines whether you’re going to lose body fat or lean muscle. (Obviously, we want to lose the first and keep the latter.) So, for this next meal, is there enough lean protein included? Men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion. You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. Whichever type you choose, make sure you’re eating more protein than what you might normally eat.
Q3. Are you eating too many sugars or starches?
Too many starches and sugars in your diet can prevent fat loss (or even cause fat gain). So, for this next meal, are there too many starches, particularly processed ones like bread or pasta? Men should eat less than 1 fist-sized portion and women should eat less than ½ fist-sized portion. Also, the amount of sugar should be minimized. Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. And added sugars can be found in pop/soda, fruit juices, salad dressings, desserts, sweet snacks, and more. Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than usual.Copyright © 2011 by Precision Nutrition Inc.
Q4. Are you eating enough vegetables?
By replacing your grains with greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins/minerals. So, for this next meal, are you eating enough vegetables? For fat loss, men should eat about 1 cup while women should eat about ½ cup. While most people think of salads when veggies are brought up, many other options are available. Baked, grilled, sautéed, or steamed veggies all count. As do foods like pesto or even kale chips. Regardless of which veggies you choose, make sure you’re eating more than usual.
Q5. Are you including enough healthy fats?
Highly processed fats, often found in processed foods, can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats is important for fat loss. So, for this next meal, are you eating some healthy fats? You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils. Whichever type you choose, make sure you’re adding healthy fats to your diet. while replacing the unhealthy ones.

Tuesday, January 22, 2013

100 Days Of Weight Loss--Day 22

100 DAYS OF WEIGHT LOSS--DAY 22

TUESDAY JANUARY 22,2013

MULTITASK WITH FOOD

To eat with awareness you have to pay attention to what's in front of you. But that doesn't mean you can't focus on other things as well. If you're like most people, you probably multitask by working
on the computer, talking on the phone, and doing laundry all at the same time.

REMEMBER THAT YOU'RE EATING

You don't have to completely avoid doing anything else in order to say conscious around food. But you do have to pay attention to your actions. If you're doing other activities at the same time, remind
yourself that you are eating and stay aware of what you put in your mouth.
Like having a two-year-old child in your house, you can learn to stay on constant alert even while you're busy with other things.
With a little practice, you can stay focused on your food at the same time you engage in conversations or enjoy entertainment.
If you choose to eat while you're watching movies or TV, don't become oblivious to your food. Instead, learn to devide your attention between the screen and your plate.

AWARENESS TRAINING

Here's a great exercise for improving awareness around food. Choose a meal, snack, or even a piece of fruit, and then sit down with it on a plate in front of you. Study the food for a minute or two.
Breath in the smell, observe the colors, and notice the patterns in the food.
Then take a bite, paying attention to the flavor, the texture, and the way it feels in your mouth. Chew it slowly and let yourself fully enjoy the experience of eating.
Now look for ways to challenge your awareness. Take a large bite and swallow it quickly, pretending you're on the run. Next, pick up the plate and carry it around the room. Eat a few bites while you watch TV or look outdoors. Then sit back down and focus entirely on the food again.
Notice that when you work at it, you're able to maintain total awareness of your food, regardless of the situation. Repeat this exercise a few times until you're able to stay focused on eating, no matter what's going on around you.

TODAY.....
**Do a conscious eating exercise with someone such as your spouse, a friend, or one of your children.
***I eat with JR everyday.
**Intentionally create several distractions such as watching TV or having a conversation, but remain totally aware of your food intake.
***This happens everyday!
**Write a few sentences in your journal to describe what you learned from this experience.
***I'm so use of eaing with distractions I know what i'm eating.

Monday, January 21, 2013

100 Days Of Weight Loss--Day 21

100 DAYS OF WEIGHT LOSS--DAY 21

MONDAY JANUARY 21,2013

EAT WITH AWARENESS

Have you ever eaten a candy bar, and then wondered where it went? YES
Maybe you've looked down at your plate and had no memory of eating your meal. I HAVE AT TIMES
You can do a lot of damage with this level of unconscious eating and sometimes not even realize it's contributing to your weight gain.
NO AWARENESS
Bob had developed the habit of doing many things at the same time.
While he was eating dinner, he would read the paper, watch the news on TV, and try to talk with his family.
Often Bob would finish eating his entire meal and wouldn't even realize it! His family members always laughed when he began searching for the bread he'd already eaten, exclaiming, "Who ate my
biscuit?"
Remember, there are two purposes for eating-- fuel your body and to appreciate flavors. When you're eating for fuel, staying conscious helps you become aware of when your tank is full. And if your goal
is to appreciate flavors, you certainly want to notice and enjoy the taste of the food you eat.
SLOW DOWN
Take a look at typical eating patterns. Like Bob, are you guilty of eating without awareness? I USE TO BE!
Do you go through the drive-up windowvat a fast food reastaurant and then devour a sandwich as you drive? NOT ANYMORE!
You might believe that you're saving time, but often you don't notice the taste of the food or even the fact you're eating at all.
When you eat with no awareness, you miss out on the flavor, texture, and sensation of your food. Because you didn't "get" the taste you wanted, you may still yearn for it, so you eat more.
Unfortunately, fast eating tends to be unconscious eating, putting you at risk for way too much food. Train yourself to slow down and spend more time with your food rather then wolfing it down on the
run.
It takes practice to pay attention when you're eating. But after you cultivate more awareness of the food you eat, you'll discover a new level of appreciation and enjoyment.

TODAY....
*Prepare yourself for having a "midful-eating" meal by setting a table with your good china and silverware, lighting a candle, and playing quiet music in the background.
*Sit down for your meal. While you're eating, don't do any other activitirs--focus entirely on the food. Notice detailes such as the foods appearance flavors and textures and even the teperature.
*In your notebook, record your observations. Then add a few notes about how it feels to eat a meal using that much focus and total awareness.
***I only have one set of dishes and silverware to use. JR always as the TV on while we eat so that will be hard to have it off or having music on playing. Though I will try and block it out!
   Dinner I did focus on my meal and block the TV out.

Sunday, January 20, 2013

Days 11 to 20 Completed

Sunday January 20,2013


DAYS 11 To 20 COMPLETED


You've come this far in your 100 days...
Don't stop now. If your struggling to stick with it, push
yourself to finish one more day. You'll immediately be
another day closer to achieving your weight--loss goals.

JUST DO ONE MORE DAY!!

100 DAYS OF WEIGHT LOSS--DAY 20

100 DAYS OF WEIGHT LOSS--DAY 20

SUNDAY JANUARY 20,2013

Half Off Special

When you are the cook, you can usually take charge of  your serving amounts. But away from home, this becomes much more difficult. You need an easy but accurate way to monitor your food intake when tou can't measure anything.

Divide And Conquer

For an easy way to manage your serving sizeson a ongoing basis, use a concept called the half-off special. This simply means eat half as much as you normally would, or take half of the amount you want.
For example, when you're having lasagna, picture the large serving you'd usually eat, then take half that much. If you want a cookie, divide it into two pieces and then eat only one of them.
At lunchtime, cut your usually sandwich in half and then add a piece of fruit to complete your meal. If you don't feel totally satisfied after eating half a sandwich, save the rest of it for at least two hours and then decide if you still need it.
The "half-off" appoarch works especially well at banquets meals that involve several courses. By eating half each food item, you get to appreciate all of the tastes but don't leave the table feeling stuffed.
Here are a few more ideas for monitoring serving amounts. Decide you won't go back for seconds~ever. Even when you're at family-style dinners or buffets, take food only once. If you crave seconds, you're probably hooked on the taste of the food rather than needing more fuel.
With foods such as pizza or snack items, determine your serving size before you begin eating. Unless you are extremely active, a good serving amount for pizza is two slices if you're female, three if you're male.
Don't worry about whether it's a medium or a large pizza. By setting a limit on the number of slices, you've got a built-in measurement for every size and type. If you're still hungry after finishing your designated serving, reach for a salad or a few raw vegetables instead of more pizza.

Hunger or Emotions

Sometimes the "half-off" concept may feel awkward and even unsatisfying. If you try eating half of your food but you can't stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else n your life requires attention or needs to be filled.
You'll learn more about emotional eating in the days ahead. For now, learn to recognize whether it's your body or your head that still wants food. Then take care of what really needs to be addressed.

TODAY

*Divide several of your food items in half, then eat only that much.

*Do this half-off special with at least five foods.

I didn't have five different foods

*In your journal, record the foods you ate along with how it felt to leave half of the food behind.

Breakfast ~~~ I only had a slimfast
Lunch ~~~ My husband and I had lunch with my cousin Poncho, Amy and her family at "Buffalo Wild Wings". I ordered a dozen of Hot Wings. I only ate six and brought the rest home. I was okay with bring them home but I could have finished them plus more....
Dinner~~~We had Tacos, I had two out three. After eating two I was full so it wasn't so bad leaving the third. It didn't go to waste my husband ate it.

Saturday, January 19, 2013

100 Days Of Weight Loss--Day 19

100 DAYS OF WEIGHT LOSS--DAY 19

SATURDAY JANUARY 19,2013

EAT REASONABLE AMOUNTS
Do you know how much food you should be eating? What equals a serving? If you're following a specific diet plan, you need to know whether you're matching the program's guide-lines. And at social gatherings where food is served family-style, you need ways to estimate serving size so you don't put too much on your plate to begin with.
Start by making sure that you know how to measure foods accurately. It doesn't matter if you're counting calories, fat grams, or carbohydrates. You still have to know how many chips are in one ounce or what a half-cup of pasta looks like. Instead of taking the amount you think is right, practice your estimating  skills by comparing your serving with the real thing.

ACCURATE GUESSING
Place what you think is a half-cup of cereal or pasta into a bowl. Then pour the food into a measuring cup to see if you're right.
With snack foods, pick up the amount you would guess equals one ounce. Then check your accuracy by using a food scale. You might also want to count out the exact number of nuts or chips in a one-ounce serving so you'll know for the next time.
Serving sizes have a way of growing with time. Every once in a while, pull out your scale and your measuring cups again. Check your estimates to make sure an ounce of cheese hasn't doubled or that a cup of ice cream hasn't become a pint.

USE YOUR PALM
In places where you don't have the option of weighing or measuring food, use the palm of your hand to determine the right amount. Because it  correlates with body build, your palm gives an acurate way to gauge serving sizes.
For example, the correct serving of meat (anywhere from three to six ounces) is usually the amount that's exactly the size of your palm. With snack foods such as nuts or chips, a typical serving is the amount you can hold loosely in one hand. If you reach for more, you've taken another serving.

TODAY
**With each of the foods you eat today, take the amount you think is your designated serving. Then weigh or measure the food and see how close you came to being  correct.
***I measure all my food, but i'll try this to see what happens.
**Repeat this exercise until you are confident about your estimating skills.
**In your notebook, write down your idea serving size for the food items you eat most frequently.
***1 cup oatmeal
   1/2 cup of cottage cheese
   1 cup applesauce

Friday, January 18, 2013

Scale: Friend Or Frienemy?





The Scale: How does an inanimate object evoke so much emotion?
  • Fear
  • Happiness
  • Frustration
  • Elation
  • Disappointment
  • Sadness
  • Pride

Does the scale control your emotions? Does a number define you?

Take the Scale Personality Test.


How often do you step on the scale? "B"
A. Once a month.
B. Once a week.                 
C. Once a day.
D. All of the above and also after every bowel movement.

What Emotion does the scale most often evoke? "D"
A. Indifference. The scale does not rule my emotions.
B. Pride.
C. Happiness.
D. Sadness.

The Scale tells me: "B"
A. Nothing that I don't already know.
B. Whether or not I ate too much yesterday.
C. Whether or not I am due for a bowel movement.
D. Whether I am skinny or fat.

I measure progress by: "B"
A. My measurements.
B. How my clothes fit.
C. How I feel / How I look in the mirror.
D. The # on the scale alone.

Results:
Mostly A's: Congratulations, you have a healthy relationship with the scale. You keep in touch, but you don't let it get too close to your emotions. Your scale is your friend with benefits.

**Mostly B's: Good job, you are friends with the scale, but it doesn't rule your life. It is OK to love the scale, just remember to not get too close.

Mostly C's: You have a love affair with the scale, just be weary of its potential to turn on you. One day a happy relationship, the next day your best frienemy.

Mostly D's: You are in the danger zone. You are emotionally attached to a partner (the scale) who can't give you what you need. Learn to separate your self worth from a number. This is a one sided relationship that won't go anywhere.

Please remember there are many ways to measure progress, all of which can exclude stepping on a little box in your bathroom that produces an arbitrary number.

A. How you feel.
B. How you look in the mirror.
C. How your clothes fit.
D. Your measurements.
E. Your body fat %.
F. Your blood pressure / your overall health as determined by your doctor.
G. A combination of all of the above

100 Days Of Weight Loss -- Day 18

100 Days Of Weight Loss--Day 18

FRIDAY JANUARY 18,2013

RETRAIN EATING HABITS

If you've lived by the clean-your-plate rule for a long time, you may continue to struggle with the idea of throwing food away. If so, focus on how to stop giving foodso much power that you can't leave some of it behind.
Remember that your weight and your health are always more important than a left-over piece of pie.

ONE PEA AT A TIME
If you can't bring yourself to throw away what's left on your plate, retain yourself gradually by leaving one small piece of food at a time. Jan was raised in a family that had strict rules about never throwing food away. As an adult she couldn't let go of this pattern, even though it caused her to overeat.
One evening at dinner, Jan decided to leave one green pea on her plate. Each of the next several nights, she left a little bit of food on her plate, increasing the amount each time by the size of a pea. Eventually she broke her habit of feeling anxious or guilty if she didn't clean her plate.

THE RESTAURANT TRAP
Starting at home, intentionally leave some food behind at every meal. After you're comfortable doing this, apply the same concept to restaurant meals.
Of course, you can always take leftover food home and use it for a meal the next day. But be careful with this because it doesn't accomplish what you planned.
Restraunt meaals are often higher in fat and calories than what you might ordinarily eat. When you take your lefterovers home, you often end up eating excess calories twice.
If you want to get two meals out of your restraunt food, make sure you select items that mach your healthy eating goals. When you decide to eat food that's not quite as healthy, enjoy the taste of your meal while you're at the restaurant, and then leave the rest behind.

TODAY
**Think about all the places you've heard messages related to cleaning your plate. Recall any family  members, school lunches, restaurant staff, even strangers who glared if you left food behide. Tell yourself these old  clean-your-plate messages no longer apply to your life.
***School Teachers
   Dad
   Kenny
   Gloria
   JR
**In your notebook, write some "Never clean your plate" rules that show your new attitude.
**1)Never clean your plate,instead take care of your body and your health.
    2)Stop when you feel full.
 
  

Thursday, January 17, 2013

100 Days Of Weight Loss--Day 17

100 DAYS OF WEIGHT LOSS--DAY 17

THURSDAY JANUARY 17,2013

STOP WASTING FOOD

Do you tend to always clean your plate? YES
As A child, were you told you should never waste food? YES
Unfortunately, old rules about eating all of your food can ruin your diet plan.
Think about where you first heard those clean-your-plate messages. MY DAD USE TO TELL US THAT ALL THE TIME.
When you were growing up, did people around you cringe if food was wasted? YES
Were you praised for eating it all? YES
Maybe you were taught that leaving food behind wasn't fair to the starving childern in the world.
Of course, not wasting food makes total sense. In some cases you can prevent having to much food in the first place by cooking smaller amounts or sharing meals at restaurants. But even with careful planning, sometimes you'll be stuck with extra food you don't need. Eventually you have to learn to manage leftovers without eating all of them.
IT'S WASTED ANYWAY
The eat-it-all rule is one of the hardest ones for most people to break. But when you fill your car with gas, you don't keep pumping after the tank is full, spilling the fuel on the ground. So why would you do that with your body?
Here's a new way to look at those old rules about cleaning your plate:
EVERY TIME YOU EAT FOOD YOUR BODY DOESN'T NEED.YOU ARE WASTING IT!!
So now you have a choice. You can get rid of leftover food by throwing it away or by eating it. Either way, it's wasted.
EATING YOUR CHILD'S LEFTOVERS
The same thing is true when your childern leave food behind. Certainly it's important to teach kids a sense of responsibility around food. But often they simply take more than they can finish. If you can't bear to throw away their leftovers, just remind yourself that if you eat it, the food is wasted.
Starting today, make a commintment that you will not waste food by putting it into your body. This mental shft may not come easily. But if you're serious about managing your weight, you have to let go of cleaning your plate. If you can't do this, you'll probably continue to struggle with reaching your goals.
TODAY
Throw some food away, it can be a tiny amount or a large amount. Remember, by wasting it into the garbage, you're not wasting it into yourself.
In your journal, list the foods you let go of today. Make a note about how it felt to throw food away, then add a few thoughts on how you'll manage leftover food in the future.
I DIDN'T THROW ANY FOOD AWAY! I'M DOING SLIM FAST BREAKFAST AND LUNCH,
AND I MEASURE ALL MY FOOD OUT FOR DINNER,
I SAVE LEFTOVERS FOR THE NEXT DAY.

Wrie down a few ways you can prevent having excess food amount around in the first place.
I MEASURE EVERYTHING.
USE A SMALLER PLATE.

Wednesday, January 16, 2013

100 Days Of Weight Loss ~~ Day 16

100 DAYS OF WEIGHT LOSS--DAY 16

WEDNESDAY JANUARY 16,2013

NURTURING POWER OF FOOD

When you're feeling stressed or sad or lonely, food does seem to make you feel better. At least initially, it calms your anger or anxiety and lifts your spirits. But how long does food keep working?

As you know, the first two bites of any food have the most impact on your taste buds. But they're also the only ones that have any emotional power! After you finish those first bites, you'll have received whatever benefits the food has for you. Eating more of it simply won't bring you additional satisfaction or make you feel any better.

YOU'RE DONE!

After a long, stressful day, Kathy grabbed a pint of chocolate cherry ice cream from the freezer and then sank into her couch. As she ate the ice cream straight from the carton, she kept thinking, "Maybe this is the bite that will do it." Of course, it didn't work. She just felt worse.


Once your understand that eating more won't continue to improve your emotional state, you can use this in your favor. With a little effort, you can train yourself to feel better after eating only a small amount of nurturing food.

LETTING FOOD WORK

In weight loss seminars, I often hand out small chocolate chip cookies, Then I invite the class participants to eat two bites of their cookie while allowing themselves to feel nurtured and emotionally soothed by them.
After they finish those first two bites, I ask them to throw away the remainder of their cookies. Some people can hardly bear to do this. Yet at the same time, they admit those two bites were completely satisfying, and they really don't need to eat any more.

TODAY

Intentionally eat something that will help you feel better. Soak up the pleasure from a delicious piece of chocolate. Allow yourself the comfort of eating your favorite ice cream or a luscious cinnamon roll. Eliminate any thoughts of guilt or remorse as you eat this food.

After two bites, stop! Remind yourself that your needs have been met and eating more of the food won't increase your healing level. Then give away or toss whatever food is left.
Write about how you felt doing this exercise. Also, notice what level of satisfaction you experienced as you ate the first tow bites of the food.

No sweets for me!!!!!! I know I would eat the whole thing, I can't throw good food away.

WHY?

January 16,2013

On January 2 I started a diet. I start the weight watchers but then i switch over to the slim fast diet.
I only have lost 2.6 pounds so far. But I'm happy about  that!!
The first week I didn't exercise, the second week I did a little of the wii fit a and now the past four days I have been walking 3 miles a day.
I cut out all sweets and pop. Which are both my down fall!!
I do watch what I eat but sorry to say I can't give my Hot Wings up that I have once a week.
Anyway........
I was talking to my husbands neice Heather who claims she loves me. All she kept saying was you won't lose weight on slimfast,cause I {she} didn't. You can't have hot wings you won't lose eating them. You got to do more than walking. You couldn't have lost anything ,you don't lose anything the first month. {I know better cause I have dieted this way before and lost}Hmmmmm I lost 2.6 that's not much like I said but I lost.
Why does people have to be so negative?!
This is coming from a person that stays on a diet for two days and goes off and says she had to stop cause her husband got mad cause she was dieting.
I don't know?! I guess I was just expecting her to say good job.
Oh well she is only one person.
My husband and I are happy with the 2.6 pounds I lost! I want to lose it slowly anyhow.
Monday January 21 will be my next weight in and I will be happy if I lose only 1/2 pound.

Tuesday, January 15, 2013

100 Days Of Weight Loss--Day 15

100 DAYS OF WEIGHT LOSS--DAY 15

TUESDAY JANUARY 15,2013

FIRST TWO BITES

Picture your favorite desert on the table in front of you.
Maybe it's piece of your mom's homemade apple pie, a slice of cheesecake, or a bowl of rocky road ice cream.
As you take the first two bites, you swoon with pleasure.
Wow, is this ever good! Excited to have more, you reach for another bite, marveling at how great it tastes.
More bites, then still more, and soon it's gone. But did you really notice the rest of the food.? Initially, you appreciated its flavor and texture, but then you stopped paying attention and simply are until you finished it off.

POWER OF THE FIRST TWO BITES

You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, your just "feeding". Of course, if you're physically hungry, eating more of the food serves a purpose.
But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won't get any more wonderful than those first two bites. Instead of always taking in many extra calories, why not take advantage of the way your taste buds work.
With any food you love, eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie. Close your eyes and delight in the taste. Allow yourself absorb the texture and flavor of the food.

IS IT WORTH EATING MORE?

After you finish those two bites, decide if you truly need more. In most cases you don't. Once in a while, a food will taste so phenomenal that it's worth the mountain of calories and fat grams it contains. But in reality, very few types of candy, cookies, or even cheesecake fit into that category.
Suppose you're eating one of your favorite desserts such as a chocolate brownie. When you really pay close attention to the taste, you may decide this one is isn't as special as you'd anticipated. If that's the case, stop eating. Tell yourself you've gotten what you needed from it. Then either tossor give away the rest so you aren't tempted to eat something that isn't all that great.

TODAY.........

1)Choose one of your favorite foods such as carrotcake and then focus on all the details and tastes of
the first two bites. Let yourself appreciate the flavors.

2)After the first two bites, stop eating and get rid of the rest of the food. In your notebook, write down the details about this experience.

This I know will be hard!! My down fall is SWEETS!! I have been doing so good the 15 days no sweets which has been hard for me! After a few months has passed I will come back and do "The First Two Bits"....Right now I know me I wouldn't beable to take two bites!!
 I refuse to do todays first two bites...I'm not going to put me in a situation that might make me fall off.

3)With each food you eat today, pay close attention to the first two bites, Notice how they taste in
comparison to the rest of the food.

I did notice the first two bites I ate at dinner was the best.